Building body muscle takes much effort and time. lt requires doing a couple of things and most importantly determination and consistency. lt is not a matter of intake of proteins alone. Lets go through what one should do for maximum muscle growth.
Your diet is very important and you should be careful about it. lntake of vitamin C is crucial as it makes blood vessels healthy. VVith healthy blood vessels your muscles will be nourished with enough oxygen and they will be healthy and more prone to grow. Citrus fruits and vegetables are rich in vitamin C. Vitamin D, which is responsible for strengthening bones should also be part of your diet. You can get it from basking in the sun or even supplements.
Vitamin B complex plays a couple of roles in muscle growth. lt enhances protein metabolism, energy production, and breaking down of fats and carbs. lt is easily available in foods, except B12 which is found in meats like liver.
Vitamin E is responsible for cell membrane recovery from oxidative stress like exercises. lt is richly found in almonds. So you should definitely grab some nuts!
Calcium ensures muscular skeletal health. lt also regulates muscular contractions. lt’s found in dairy products, green vegetables, and supplements, which should be taken with vitamin D3 that helps in absorption of calcium.
Magnesium alleviates muscle cramps and soreness from weight lifting. lt’s crucial for nerve transmission, blood coagulation, energy production, nutrient metabolism and bone and cell formation. A combination of these nutrients in your diet will definitely do a great deal to your muscles.
Apparently more strength is equal to more muscles. So if you are stronger then your muscles are bigger and vice versa. Therefore, apart from concentrating on your diet you should also be concerned with getting stronger. This could be by working out and increasing your intake of carbohydrates. For working out you should include squats, bench presses, deadlifts, millitary press, rows, and powercleans. They create the largest amount of muscle mass. However, increasing strength is a neuro-muscular venture, a skill.
Learn a technique that works for you and your system. By improving and practicing techniques the nervous system becomes more efficient at telling muscles to work. lt also prevents injury during the work out. ln addition, one should learn to warm up properly. For instance, lets say your best bench is 315 pounds. You should start with 45 for 10 reps followed by 135 for 3 reps then 225 for 2 reps and then 275 for one rep 1 and finally 315 for 1 rep. You’ll have 16 practice repeats and only 1580 lbs of work. Now that is called working smart!
You should always focus on adding more weight than the previous time. Always try to lift more that you did in your previous work out. This ensures there is growth of your muscles and also monitors progress. lt is only logical that if you can lift more than you did last time then your muscles have grown.
Finally, take time to recuperate. Rest your muscles to avoid fatigue and to give them time to recover from the stress. More work doesn’t necessarily mean better work. Take a day or two a week and rest. After all the goal is to grow your muscles and not to overwork them. The goal is to always make sure the goal remains the goal!