One frustrating issue that people new to weight lifting might experience is a lack of muscle growth. Sometimes, people just don’t bulk up as quickly as they may like. So how can you build muscle more efficiently? Well, it turns out there’s actually a lot of different things that can impact how we put on muscle. From workout habits to what we put into our body, unfortunately, it’s not all black and white.
What Causes Muscle Growth?
So what actually causes the muscles in our body to grow? Well, it’s something called muscle hypertrophy. Essentially, the fibers of the muscles tear and sustain damage when the muscle is being worked hard. The body then repairs the torn muscle fibers, but at an increased mass and size.
The rate at which the muscle builds is down to various elements. For example, the more protein that your body is storing, the larger your muscles will grow. This process is known as protein synthesis. Other hormones, such as testosterone and the human growth hormone, also heavily dictate the rate at which muscle is built.
Supplements and Diet
What you put into your body is what dictates how it performs and develops. It’s no surprise that filling yourself with harmful minerals and substances will undoubtedly have negative effects on the body. It works the other way round, too, though. The good elements will have very beneficial results.
Supplements are a great way to improve the body’s recovery and performance. The likes of LUN Level Up Nutrition provide supplements that have these benefits. With a wide variety of options, you can choose supplements that improve energy levels in the body, provide better sleep, and help the body recover quicker. All of which benefit anyone who is lifting weights and building muscle. Other supplements such as protein supplements, a muscle building supplements stack and creatine can directly help the body improve its rate of muscle growth.
Your diet is a massive dictator of how you’ll build and retain muscle. Protein, as mentioned above, is essential for this. The less protein in your body, the less muscle you’re going to build. It is recommended that you intake one gram of protein per pound you weigh. So, a 180-pound man would aim to take in 180g of protein. In addition to protein, increasing your general intake of carbs and vegetables will also help put on the essential weight.
Rest Efficiently
Don’t overwork yourself. This can be extremely hindering in terms of your quest for muscle growth. Training too hard and too often does not give the body adequate time to repair and recover. Although you might feel like you are doing a great amount of work, you start taking steps backward by not resting. You should move your body every day, but do not lift extremely heavy weights testing yourself on consecutive days.
Being able to recognize when your body needs rest will take you far in your fitness journey. Rest is all part of the growth. Some great ways to rest and help your body recover include mediation and taking baths to soothe aching muscles.
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