Who doesn’t want to build more muscle? Even if your goal is weight loss, chances are you would still like to trade in that fat for hard, lean muscle. Having a more muscular body can provide a number of benefits including elevated metabolism. It’s obviously aesthetically appealing, which is a huge confidence booster. If you’ve got muscle on the mind, try these essential tricks to boost muscle growth.
Super Set Your Exercises
To see big leaps in mass, I would recommend trying the super set methodology. Super setting your exercises involves taking two exercises of the same or opposing muscle groups and performing them back-to-back with no rest in between.
Studies show that when you want to trigger muscle growth, it’s best to pair two exercises of the same muscle group. For example, if you want to increase the muscle in your arms, you could perform the following super set:
- Barbell Bicep Curls: 3 sets of 8 to 10 repetitions
- Alternating Dumbbell Hammer Curls: 3 sets of 12 to 15 repetitions
Super sets may require additional resting time. Instead of the normal 60 to 90 seconds, you may want to rest for 90 to 120 seconds.
Safely Restrict Blood Flow
Have you been at the gym and noticed guys or girls wearing tight bands around the tops of their arms or legs? It’s not a fashion statement, this is a complement to weight training called blood flow restriction.
BFR is when you tighten a band or cloth around body parts in order to make it more difficult – but not impossible – for the blood flow to progress. Not only does this produce an insane pump and vein-bulging look, but it’s proven to promote muscle growth.
Studies show that blood flow restriction coupled with low intensity exercises can produce impressive gains in muscle hypertrophy (growth). Despite the growing body of research, blood flow restriction has yet to catch on in a big way. Time for you to become a trend setter.
Supplement with Protein
One of the best ways to complement your workouts and guarantee muscle growth is to supplement with protein.
Protein contains amino acids, the very building blocks of muscle tissue. Numerous studies have shown the benefit of supplementing with protein on muscle recovery, growth, and maintenance. Although whey protein seems to be everywhere, studies also show that using milk or plant-based protein provides the same muscle-building benefits.
Increasing the amount of protein you consume with each meal is a good first step. When your goal is muscle building, you want to shoot for 25 to 30 grams of health protein with each meal. In between larger meals, and immediately following a workout, you can use a protein supplement.
Do You Have Your Own Tricks to Build Muscle?
Is there an important trick I didn’t mention above? From the options listed, what will you change in your fitness routine to build more muscle? Let us know in the comments below!
Written by David Sautter
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.