WEBBE Fitness

Top 5 tips for muscle gain

1.Getting good quality sleep

Sleep is important for muscle building since that is when muscle building happens.

When you are in a deep sleep, human growth hormone (HGH) is at its highest level in your body. HGH helps to build muscle mass, boost metabolism, and burn fat. If your sleep is interrupted, the complete repair of soft tissue is impossible due to the absence of HGH. 

Therefore, make sure to get 7-9 hours of quality sleep every night.

2.Eating enough calories

You need to provide your body with enough nutrients to properly recover after the workout and build muscles.

To achieve this, you need to consume nutrient-rich foods and be in a caloric surplus (consume more calories than you spend).

3.Eating enough protein

Proteins are building blocks of your body. Muscle tissue damaged by training rebuilds itself through a process called protein synthesis. To consume enough protein for muscle building, your daily protein intake should be around 1.7-2.2 g/kg (0.7-0.9 g per pound) of your body mass.

Whey protein is the optimal protein source to support muscle protein synthesis at rest and following resistance exercise.

4.Progressive overload

To achieve muscle gain, you need to train for muscle gain. Muscle growth is an adaptation mechanism of your body to the external resistance. As your muscles adapt and grow stronger, you will need to progressively overload them. Meaning, you need to add higher resistance to your training, to make your muscles adapt further.

5.Consistency

Find a good workout plan with a schedule that is tailored for your fitness level, goal, and time you have to invest in training. The frequency of your training is also important to build muscle. If you are a beginner, it is recommended to train at least three times a week.

Remember - changes don’t happen in your comfort zone.