May be you have recently lost too many beautiful women to much beefier guys. Maybe you’ve had sand kicked in your face. Or maybe you are now motivated with weight loss and feel that gaining weight is a societal taboo. Whatever may be the reason, you may want to bulk up now. We are providing you few muscle gaining secrets that really work!
Maximize muscle building
The more protein your body stores, the larger your muscles may grow. But did you know your body is constantly draining protein reserve for other uses- for example making hormones. So less protein is now available in the body for muscle building. To easily counteract that, it’s important to build new protein reserves much faster than old proteins break down. So eat more protein. This is the biggest muscle gaining secrets.
Take about one gram of protein for each pound of body weight, which is roughly the max your body can use each day.
Besides sufficient protein, you also need more calories. So take more calories besides more protein. This will also help you boost your workouts and gain better and powerful muscle.
Work your biggest muscles
If you’re just a beginner, any intense workout will improve protein synthesis. But if you have been lifting for a while, you will build the best muscle fastest if you focus on the big muscle groups, like back, chest, and legs. Add deadlifts, squats, bent-over rows, dips, bench presses, and military presses to your workouts. Do three or four sets of ten to 12 repetitions, with about 50 seconds rest between the sets.
Lift every other day
Do full-body workouts followed by the day of rest. Studies show that a challenging weight workout improves protein synthesis for about 48 hours immediately after your workout session. Reduce your carbs after your exercises. Research shows that you will build muscle faster on your rest days if you feed carbs to your body. Post-workout meals with good carbs improve your insulin levels, which in turn will slow the rate of protein breakdown. Have a sports drink, a banana, a peanut-butter sandwich.
Eat something every 3-4 hours.
If you fail to eat frequently, your body may build new proteins at a much slower rate. Take sufficient calories that you need in a day and then divide by 6. That’s the number you actually need at each of your meal. It’s also important to take sufficient protein-around 25 grams-every 4 hours.
Eat ice cream
Have an ice cream bowl every 3 hours after each of your workouts. A 2007 study published in American Journal of Clinical Nutrition says that this particular snack can trigger better than most foods do. And that can easily put a damper on post –workout breakdown of proteins.
Have some milk before bed
You must eat a combination of protein and carbs 30-40 minutes before you go to bed. The calories you take in will stick with you and will slow down protein breakdown in muscles. Try a medium cup of raisin bran with half a cup of cottage cheese, or a cup of skim milk and a small bowl of fruit. Eat once again as soon as you wake up. Definitely, one of the best muscle gaining secrets.