Trying Hard to build some extra muscles but have been on the same page. No Muscle improvement and No Strength Gains ??
Many junkies keep adding the extra pounds on the rods to increase muscles size but all in vain . Stronger Muscles don’t come overnight. You need dedication , regular hard work and a proper diet chart to be followed day in and day out. Yes it seems to be a difficult task , but you will feel much better than every yesterday , once started with the schedule.
Follow these smarter tips to gain more muscles and build a long lasting strength .
1. Log your Progress
Most often people ignore this and keep hitting the gym with more weights and reps , and ending up no-where. Whatever you do , exercise , running or cycling , you should always keep a track of it . Log the weights , time , reps you did and try to improve it the next time you do the workout.
2. Form is the Key
Don’t try to overdo the exercise. You will more often observe that your form tends to break after 5 reps of any exercise. Maintain the proper form as much as possible but don’t extend it.
3. ” Top 5 “
The Rowing , Pull Ups , Pull Downs all are great exercises . But you should not make them the focus of your workout . The Shoulder Press , Squats , Bench Press , Incline Push Ups and DeadLift are 5 of the best Strength Building exercises . Perform these exercises twice a week .
4. Proper Warm Up
Instead of performing static stretching and pulling of the muscles , include dynamic warming up in your workout . Like Jumping Jacks or Skipping , these exercises involve multiple muscles and joints and prevent injuries.
5. Go Slow
Don’t start heavy . Let your muscles pump up and proper flow of blood in your muscles . Say you want to perform Barbell Squats 12 reps of 50 Kgs . Start with 3 Sets of 10 Reps each of 10, 20 and 30 Kgs .
6. Body Balancing
You should exercise all the sides of your body equally. Don’t exercise biceps more and back less. Try to make a balance between the parts , if not in the same workout session , make balance within a week.
7. Proper Diet
This aspect itself makes 70% of your total workout and rest 30% is completed by the top 6 mentioned points. Diet plays a pivotal role whether you are working towards your fitness , or want to lose weight or building muscles.
If you are a regular person who loves to workout , you should keep a proper track of protein and carbohydrates intake on a daily basis. Your Proteins intake should be almost 1.2 times your body weight in Kgs.
If your goal is Muscle Strength , Below is a workout that you can follow thrice a week increasing some weight every session.
|Barbell Bench Press||5||5|
|Triceps Push Down||4||7|
|Alternate Bicep Curls||4||6|
|Dumbbell Shoulder Press||5||8|
Now we take a see off from you and see you again soon , we will be back with more exercise and nutrition tips.
Don’t forget to share your feedback , experience , suggestions for improvement with us.
Do you know some more techniques to get Stronger and Better?