Top Ways To Build Muscle
Building muscle is an integral part of being a successful athlete. The persistent pursuit of peak performance drives competitors to seek the best ways to achieve greater gains. Personal records hinge on the ability to build and maintain optimal muscle mass. Whether you’re chasing your PR in a home gym or competing as a career athlete, here are some of the top ways to build muscle.
Best Exercises for Muscle Building
Many fitness plans boast that they provide the best exercises for muscle building. With so many options, it can be difficult to decide on the best workout for you. When you break it down, most regimens have a common focus: compound movements.
Some of the most popular exercises for muscle building are deadlifts, squats, pull-ups, dips, shrugs, bench presses, and shoulder presses. Each is a great example of a compound movement, working multiple joints and muscle groups at the same time. Most trainers suggest a variety of different repetitions and weights in a rotation that incorporates some combination of those top movements. Ultimately, your routine should work toward progressive overload or the gradual increase of weights and reps, to see the maximum results.
Diet Tips for Increasing Muscle Mass
Diet has a significant impact on muscle mass. To build muscle, athletes need to combine proper nutrition with fitness training. There is a complex science behind the calculations of macronutrients but simply put, to increase muscle mass, you need to convert and store more energy than you expend.
According to Justin Medeiros, the latest CrossFit Games winner, an intake of up to 5,000 calories was necessary to achieve his gains. “I’m eating to fuel myself,” Medeiros said, “not to look the best or be the lightest weight.” It’s all about matching your intensity level in training to the optimal caloric intake.
Here are the top diet tips to support your muscle-building goals:
- Calculate the ideal caloric and protein intake to reach your goals. For example, to increase muscle mass, an increase of 500 to 1,000 calories per day is beneficial. According to the International Society of Sports Nutrition, it’s important to consume at least 1.4–2 grams of protein for each kilogram of your body weight per day to maintain healthy levels. However, athletes looking to build muscle may want to consume at least 3 grams per kilogram daily.
- Protein isn’t the only muscle-building food. Don’t underestimate the value of fruits, veggies, complex carbohydrates, or healthy fats when it comes to muscle building. Whole wheat contains phosphorus, for example, which supports bone health, as well as energy and cellular production.
- Stay hydrated with water. The water loss caused by sweating can lead to dehydration which can threaten muscle recovery and lead to soreness and even injury. Staying hydrated is vital to building muscle, and water is the best choice for replenishing fluids.
- Eat whole foods and avoid processed products. A good rule of thumb is 90/10: 90% of your daily food intake should come from whole foods. Processed products should be limited to only 10%.
How Supplements Help Build Muscle
Supplements can enhance a muscle-building regimen with numerous benefits, including reduced fatigue and accelerated recovery. One of the most important building blocks for muscle is beta-alanine. However, the body’s natural production and most diets do not have enough beta-alanine needed to improve athletic performance.
Supplementation with CarnoSyn® beta-alanine helps athletes build better muscle faster. At the right dosages, CarnoSyn® helps boost athletic performance by extending endurance, enhancing mental focus, and speeding up recovery time. Proper supplementation could be the key to a new PR, more reps, less fatigue, and overall better results from your workout.
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TWO WAYS TO GET RESULTS
CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.
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