Muscle mass is what every bodybuilder strives for. But it's not an easy path, especially if you don't take any supplements or are not genetically gifted. To build muscle, you'll need discipline and dedication. Here are 6 rules for muscle growth that, if followed, should help you achieve desired results faster.
1. Eat. Eat more than 3 times a day to get enough protein, carbohydrates, and fats. Don't forget to saturate your body with amino acids and glycogen. Not consuming enough protein can lead to muscle tissue breakdown.
2. You should focus on certain exercises in your workout program, such as deadlifts, squats, and presses. This means lifting heavy weights and working as many muscle groups as possible with a small number of sets. For example, deadlifts train the entire body.
3. Overtraining is the number one factor that hinders muscle mass growth. It's best to do a short workout with heavy weights and a small number of repetitions. Don't do 30+ "pump" sets. They do not promote muscle mass growth. Don't train more than two days in a row, as your muscles and CNS (central nervous system) need time to recover.
4. Eat or drink fast carbohydrates and protein after each workout. After an intense workout, this will help raise insulin levels.
5. Every five or six weeks, take a week off or reduce your weights by 50%. This will give your body and CNS time to recover.
6. You've probably heard it a thousand times, but sleep is the second most important thing. You can eat all the protein in the world, but without 8 hours of sleep, you won't achieve full muscle growth.
