Muscle hacks
Building muscle is pretty damn difficult for most people. The human body doesn’t necessarily want to build extra muscle tissue. Doing so means your body needs more energy to function and, for most of human civilization, energy (food) wasn’t super easy to come by. Thousands of years of evolution made our bodies terrible at building lots of muscle while simultaneously amazing at storing body fat. Building more than just a little muscle, however, takes more details. You need to do the best muscle-building exercises and you need to program your workouts so that you balance stimulus with rest. here are some pretty cool muscle-building workout “hacks”
Work out at the right time of day
The time of day when you choose to work out can make all the difference when it comes to working out to your maximum potential. you should avoid working out first thing in the morning. This is because the discs between your vertebrae fill with fluid during your sleep, making you more susceptible to injury in the morning.
Weights before cardio
Trainers, serious athletes, and bodybuilders do weights first: this way, your heart rate goes up and when you lift, your body is in more of a fat-burning mode. Doing the opposite means that your muscles are already tired by the time you get to weight-training.”
Eat frequently
Keep your energy up and give your body plenty of fuel for building muscles by eating small meals every three hours or so. Make sure to eat plenty of protein, ideally the equivalent amount of protein in grams as your current body weight in pounds. For example, a 150-pound man would aim to take in 150 g of protein per day. Your body can build at most about a half-pound of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too.
Eat a snack immediately after your workout
Protein-heavy snacks should be eaten within 15 minutes of wrapping up your exercise routine. It might optimize the healing of the tiny muscle injuries that happen [normally] while people exercise protein is satiating” and that means you won’t be tempted by junk food later on. Carbs plus protein helps build muscle (especially if you eat the combo just before and after exercise), and that can indirectly enhance fat loss because muscle is metabolically active tissue that helps burn more calories around the clock.”
Stay hydrated
The last thing you need to complicate your workout is a cramp or fatigue, so drink water before, during, and after your workout for best results.
Never skip the warm-up (or the cooldown)
Stretching prevents muscle strain, gets your blood pumping, and can help lower cholesterol when done as part of a yoga or Pilates routine. Muscles also need to realign themselves after an intensive workout, which a few minutes of stretching can help to accomplish.
Combine compound and isolation movements
While isolating certain muscles is important, you need to alternate compound motions as well, which will target multiple muscle groups at once. Compound workouts are good for beginners and for toning certain parts of the body. If one muscle within the group being worked is quite weak, it will be responsible for the termination of the set before the other muscles obtain the requisite intensity to stimulate growth. With compound movements, you’re only as strong as your weakest link. Take the late pulldown for example the weaker biceps and forearms will fatigue before the more powerful lats do, meaning you didn’t thoroughly stimulate the body part you intended to when you selected this exercise!”
Gradually increase your weights
Increase the weight you’re lifting on each exercise by 5 percent each week. If you bench-pressed 100 pounds this week, for example, then next week you should try doing 105 pounds. This gradual increase will yield the best muscle-building results without overly straining your body.
Budget the correct amount of time for your workout
You don’t have to work out every day for hours at a time to build lots of muscle. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 days a week is plenty. Give yourself a day’s rest after every 1-2 workouts.
Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout and you’re set.
Get narcissistic
By which we mean, of course, to do all your weight lifting in front of a mirror. That way, you can correct your posture and make sure you are fully extending your muscles. Correct form means maximized results.
Rest and Recover Between Your Workouts
Working out breaks down your muscles and eats into your ability to recover. You build muscle when aren’t exercising. Proper rest and recovery can speed up the muscle-building process. The best way is to get enough sleep Getting 7-8 hours of sleep every night will enable you to train harder, longer, and build muscle faster. If you can’t get this much sleep daily, take a 045-minute nap during the day to make up the difference.
Do several intense supersets in a row
Think of this as a circuit but focusing on only one group of muscles. “This is a good idea to Do at the end of your routine Because you’ll get completely exhausted.” One such superset can work your shoulders. They have three different muscles and “hitting them from different directions” is better than focusing on one exercise
Have a protein shake during training
Proper nutrition before and after exercising is important, but you should pay attention to what your body needs during your workout. Building muscle faster can be, promoted by having a protein shake in the middle of your routine. You’ll get extra carbs (energy) and calories
