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5 tips to gain muscle

5 tips to gain muscle

Getting serious in the gym is a crucial way to add muscle mass to your frame, but nutrition plays a huge part. You can pump iron all you like, but if you’re not eating right then you won’t get the results you want. 

Here are 5 top tips on how to build muscle mass:

1. Eat more calories: Although eating more is needed to repair muscle damaged through training, make sure it’s not all junk. Think about proteins, slow release carbs like pasta and rice, and as much fruit and veg as you like. You need to be adding about 300-500 calories a day over and above what you’d eat normally to function in every day – and spread that over six meals a day.

2. Don’t overload the training: There comes a point where lifting weights just becomes counter-productive. A 45 minute session should be plenty, anymore and your body starts producing hormones like cortisol which inhibit muscle gain. Keep the workouts shorter, but make them count.

3. Rest: It may come as a bit of shock, but resting is super-important for muscle growth. When you pump iron you damage muscle fibres and they need time to rebuild themselves stronger. So remember to rest for muscle gain.

4. Supplements: Food supplements such as whey protein are commonly used in bulking out, mainly because it is a more cost effective way of consuming protein. Other supplements including ZMA and creatine are also used by some bodybuilders, although there are contradicting studies as to whether they are effective.

5. Get stronger: Sounds obvious, but the only real way to build muscle is to build strength, and that means lifting heavier weights over time. With regular quality training, and a lot of patience you’ll see results – but remember that building muscle mass does not happen overnight and should be taken slowly.

the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

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