An introduction on how to gain muscle, including rep ranges, tips, tricks and more
Ever wondered how to gain muscle? You’re not alone. Every day, thousands of people are searching for information they can use to grow bigger muscles, improve their weightlifting performance, or just look better in a t-shirt.
What are the different ways to train your muscles?We’re not going to go into the individual exercises you can use to train different areas of your body cover that), but we’re going to examine how to increase the size of your muscles regardless of which muscle group you’re focusing on. “Muscle can be built in all of these different rep ranges. However, optimally, you should be working within six to eight, 10-12, or 12-20 reps. That’s where you’ll spend the majority of your time when building muscle.”
Your body needs a balance between protein, fat and carbohydrates to function effectively, but to gain muscle after training, your body requires protein, which is a group of essential amino acids that act as the building blocks of muscle. “A really good guideline which I’ve used with my clients is one gram, or 0.8 grams, of protein per centimeter of body height”, says Allport. Eat too much protein and it doesn’t have any benefit other than being satiating, keeping you fuller for longer according to research published in Nutrition and Metabolism .
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