Muscle growth is a tricky business. It’s not just about hitting the gym, but also eating well, consuming enough calories and getting plenty of rest. Even the best lifters might not be able to hit their full muscle-building potential if they don’t pay attention to these things.
For example, the body can only trigger muscle growth every few hours. So if you’re eating more than that, it won’t make you build muscle faster. It’s more important to eat food that will help you build muscle, like protein, complex carbohydrates and healthy fats.
The best way to build muscle is through a variety of exercises and workouts. You want to hit all of the different muscles in your body. You can do this by doing things such as squats, bench presses and deadlifts.
Vary the amount of volume you’re doing, too. For instance, you can stimulate more muscle growth by doing more sets of an exercise before resting. For example, if you do ten squats in a row before taking a rest, that’s considered a set. You can also increase your training volume by doing more reps or performing more reps per set.
It’s a good idea to take your time and focus on your form. If you rush through your workouts, you might end up hurting yourself. Getting proper form takes practice, but it will help you avoid injury.
You should also take the time to learn the right technique for each exercise you do. For example, you should learn how to perform a squat or bench press correctly so you don’t hurt your knees or back.
Another important tip for building muscle is to be patient with yourself. You’re not going to grow as fast if you’re just starting out, but don’t give up. You’ll see results if you stick with it.
In general, people who start at an advanced level will experience slower muscle growth than beginners. This is because they’re closer to their maximum genetic potential for muscle growth. However, if you aren’t seeing any significant gains from month to month, you should consider making some changes to your workout routine and diet.
Your age: Muscle growth slows down as you get older. This is due to a process called sarcopenia. However, you can still train hard and get strong as you age, so don’t give up.
Gender: Women typically experience less muscle growth than men, but they can still grow muscles quite quickly. This is partly because women have higher levels of estrogen and lower testosterone, which affect their hormone response to resistance training.
The key to building muscle is adjusting your routine and eating plan regularly. If you aren’t gaining any muscle or are gaining too much fat, you may need to cut back on your calories or gain weight more slowly. This way you’ll be able to keep the majority of your gains as lean muscle rather than fat. Generally, it’s recommended that you gain around 0.5-1 pound per week (study). The slower you bulk, the better your chances of keeping your gains lean.