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When it comes to building muscle there are a few basic rules you should follow in and out of the gym. Building good quality muscle mass doesn’t have to be complicated; if you follow a few fundamentals of personal training then you will gain mass easily, but you must commit to it. Consistency is the key.
A personal trainer can educate you into building muscle mass and staying consistent. Here’s what you need to know about building muscle...
Eat your protein
If you aren’t eating enough you simply won't grow. In order to achieve more muscle mass, you will need to be consuming a calorie surplus. When you train hard you burn a lot of calories to fuel the workout and your body can use up most of its energy stores. You need to refuel your body effectively after your workout in order for you to recover and grow. Protein is a vital component of recovery and muscular growth. Ensure you are consuming around 0.6 to 0.8 grams per pound of body weight as this is adequate for maximizing protein synthesis.
Utilize your rest days
Rest days are extremely important when it comes to building mass. Why? Rest days are when the growth happens. On rest days your body gets a break and a chance to heal those broken muscle fibres. If you don’t have at least 2 rest days a week you can inhibit your body’s muscle building and ability to recover and regenerate. Ensure you are taking in all the protein you need to on rest days.
It should probably go without saying that if you want to build mass you have to lift mass too! Compound lifts are the best mass builders as they utilize the most muscles in the movements. The biggest mass builders include the squat, the deadlift and the bench press. Ensure these 3 moves are part of your training program. Mixing isolation with compound moves will ensure you build mass while sculpting the area.
Focus on the negative part of the rep
Focusing on the negative part of the repetition where the muscle lengthens to return to the starting position is a direct form of hypertrophy and stimulates growth. Emphasizing the negative is an easy technique to overload your muscles and promote radical gains in mass.
Limit the cardio
If you are building mass you won't want to hammer the cardio. Cardio burns glycogen and fat and can be detrimental for your mass building because your body will use its stores to fuel this activity. Limit the cardio activity if you can so you remain in a calorie surplus.
There are some incredible personal trainers in Abu Dhabi who can help you reach all your health and fitness goals.
Stick to the above points and you will soon notice that your mass building program is working a treat!