While a lot of people are looking for ways to lose weight, there are those who are eager to gain some and build stronger muscles. If you are one of the latter, then the following are the different ways proven to help you bulk up and gain muscles in a fast way.
While you should be getting more calories, make sure you are getting healthy ones. Your aim is to gain muscle weight and not fats. Go for foods that are highly beneficial to muscle gain like sources of proteins including but not limited to fish, red meats, turkey, chicken, eggs, tofu, lamb, legumes, low-fat yogurts, cottage cheese, fruits, vegetables, and milk.
Your food should also consist of certain forms of carbohydrates so you can get them from oatmeal, brown rice, vegetables like corn, green beans, and broccoli among many others. You will also need a little amount of fat and you can get them from olive oil, almonds, avocados, and walnuts. For your snacks, you can enjoy some apples, nuts, beef jerky, baked potato chips, pretzels, and protein bars.
Some foods may bulk you up fast but only with empty calories so avoid doughnuts, cakes, cookies, pastries, pizza, sausages, bacon, cheese with solid fats, sodas, beverages containing added sugars, and high fat and processed foods.
Eating several times a day will also help bulk you up faster. Additionally, it will give you more energy and nutrients you need as you do your muscle-building exercises.
These are multi-joint movements that involve one or more muscle groups to move several joints through a range of motion. Compound exercises use the maximum amount of muscle fibers that leads to effective and fast muscle gains. These exercises are considered the biggest muscle builders. They are difficult, brutal, and exhausting. If done incorrectly, you may end up injured. Examples are squats, dips, pull-ups, bench-presses, and deadlifts.
The ideal workout for building lower body mass would be a squat. It is a compound, strength training, full body exercise that increases strength and size of the legs and buttocks. It also develops core strength and bolsters muscles of the thighs, hips, hamstrings, and ligaments throughout the entire body. Squats have numerous variations to challenge different parts of your body.
Dip exercises target your chest, shoulders, and triceps. They have a number of variations that intensify the exercise but they are usually performed using parallel bars.
These are a range of compound exercises that target the upper body muscles. While commonly performed with equipment, it can actually be done with nothing but your own body weight. Like the previous exercises, pull-ups have variations as well.
- Bench Press
This is an upper body exercise that develops the pectoralis major muscle and other supporting muscles such as the anterior deltoids, coracobrachialis, serratus anterior, scapulae fixrs, trapezii, and the triceps. It is commonly used in bodybuilding and weight training.
It is said that without this exercise, the compound routine is not complete. It is a weight training exercise which uses a loaded barbell and is lifted off the ground from your bent over position. It completes the triad of compound lifts – the other two being the squat and bench press.
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