If you want to build muscle like the pros, you need to follow some simple but effective tips that will help you achieve your goals. Whether you are a beginner or an advanced lifter, these secrets will boost your muscle growth and make you look and feel stronger.
Here are some of the best muscle growth secrets from the experts and celebrities:
Increase your training volume
Training volume is the number of reps multiplied by the number of sets you do for each exercise. According to a study in the Journal of Strength and Conditioning Research, training volume is a primary determinant of muscle hypertrophy (how to grow muscle) . The more volume you do, the more stimulus you provide for your muscles to grow. Aim for at least 10-15 sets per muscle group per week, and vary your reps and weights to keep your muscles challenged.
Get more sleep
Sleep is essential for muscle recovery and growth. When you sleep, your body releases growth hormone and testosterone, which are both important for building muscle. Sleep also helps reduce cortisol, a stress hormone that can break down muscle tissue and impair your performance.
According to Forbes Health, you should aim for at least seven hours of quality sleep per night . If you have trouble sleeping, try to avoid caffeine, alcohol, and blue light before bed, and stick to a regular sleep schedule.
Eat more protein
Protein is the building block of muscle, and you need enough of it to support your muscle growth. Protein provides the amino acids that your body uses to repair and rebuild muscle tissue after a workout.
According to Healthline, you should consume at least 0.7 grams of protein per pound of body weight per day . For example, if you weigh 150 pounds, you need at least 105 grams of protein per day. You should also try to eat protein within one to two hours before and after your workout, as this is when your muscles are most receptive to protein synthesis.
Focus on the eccentric phase
The eccentric phase is when you lower the weight or resist the force during an exercise. For example, when you do a bicep curl, the eccentric phase is when you lower the dumbbell back to the starting position.
The eccentric phase causes more micro-tears in your muscle fibers than the concentric phase (when you lift the weight), which stimulates more muscle growth. According to LA Muscle, you should slow down the eccentric phase of each rep to about three to four seconds, and use a moderate weight that allows you to control the movement.
Eat more calories than you burn
To build muscle, you need to provide your body with enough energy to support your training and recovery. If you eat too few calories, your body will use your muscle tissue as fuel, which will hinder your muscle growth.
According to Greatist, you should aim for a calorie surplus of about 250-500 calories per day . This means eating more than your maintenance calories, which are the calories you need to maintain your current weight. You can use online calculators or apps to estimate your maintenance calories based on your age, weight, height, and activity level.