Patience is certainly over-rated, and much so in the gaining muscle domain. Changes imminent but rather slow and there are a few hack to boost these slow changes. If you are constantly working out but dissatisfied with the results, here are a few techniques that you need to understand in order to be able to grow your muscle:
Train with More Volume
This refers to the number of reps that you do in order to multiply the number of sets. It is a primary aspect of hypertrophy. What does it mean for the weight? If you are training for strength, then the intensity must be dropped during the hypertrophy. To increase the volume of the muscles, you must do a higher number of repetition with each lift. The repetitions can be anywhere between 10 to 20 times.
The Eccentric Phase
When you lift weights, you have two phases, the eccentric and the concentric phase. The eccentric phase refers to the easy part of the lift while the concentric part refers to the hard part of the exercise. For instance, when you lower your body to squat, it’s the easy part, and the difficult part is when you get up. The eccentric triggers hypertrophy. Hence, you will need to increase the amount of the eccentric focused effort to your daily workout.
Decrease the Time for Rest During Intervals
If you were to use your mobile during exercise sets, it is better that you set a timer for the same. The rest duration between your workout should be not more than 30 to 90 seconds. In a hypertrophy workout, the rest period should be limited to 90-sec max as it encourages the release of the muscle-building hormones. The core essence of hypertrophy is to tire out your muscles.
To Grow Muscles bigger, Eat More Protein
When you fatigue the muscles, you need protein to build them up. More the heavier workout you indulge it, higher is the protein requirement. As per the research of the University of Stirling, the ideal protein required for growth is 0.25 to 8 grams of protein per Kg body weight per meal.
The biggest question of every individual who workout remains, ‘Protein before of after workout for muscle gain?’ From the previous statement about the wear and tear of a muscle during a workout, it is evident that protein is a must after a workout. Before the workout, it is important to make sure that you have sufficient protein to give you the energy for the workout. Hence, protein is necessary both before and after a workout. Moreover, you need carbs and protein before a workout. The workout supplements can be taken after the workout.
Gaining muscles is an easy feat if done in the right way. We recommend consulting a trained sports nutritionist for answering your ‘protein before or after workout for muscle gain’ dilemma. This is because everyone has a different body type and the nutrition requirement for each body type differs.