how_to_build_muscle_in_a_matte_of_weeks
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| how_to_build_muscle_in_a_matte_of_weeks [2025/11/25 11:54] – created marcelorusso233 | how_to_build_muscle_in_a_matte_of_weeks [2025/11/27 07:52] (current) – created mellisamclucas5 | ||
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| Now that you've got the basic physiology of building muscle down, you need to consider the specifics behind your exercise. Hypertrophy exercises usually involve 3 to 4 sets of 6 to 12 reps, and you'll gradually add more weight to your exercises with each workout session, according to the NASM. After all, the best workout regimen is one you can stick to. Typically, you want to strength train about two days per week for optimal health, according to the U.S. Department of Health and Human Services. To make time for the training needed for muscle gain, you may want to spread your workouts over three days per week instead, although more research is needed to determine if three days of strength training results in faster muscle-building than two days, according to a 2016 study published in Sports Medicine. For instance, if you plan to strength train twice per week, consider devoting one day to a push routine and one day to a pull routine, according to the NASM. | Now that you've got the basic physiology of building muscle down, you need to consider the specifics behind your exercise. Hypertrophy exercises usually involve 3 to 4 sets of 6 to 12 reps, and you'll gradually add more weight to your exercises with each workout session, according to the NASM. After all, the best workout regimen is one you can stick to. Typically, you want to strength train about two days per week for optimal health, according to the U.S. Department of Health and Human Services. To make time for the training needed for muscle gain, you may want to spread your workouts over three days per week instead, although more research is needed to determine if three days of strength training results in faster muscle-building than two days, according to a 2016 study published in Sports Medicine. For instance, if you plan to strength train twice per week, consider devoting one day to a push routine and one day to a pull routine, according to the NASM. | ||
| - | Select a variety of exercises for your push day that target each of these muscle groups. Several examples include: barbell bench press (chest), dumbbell shoulder press (shoulders) and triceps cable extensions (triceps). Pull exercises can include barbell rows (back) or cable biceps curl (biceps). Finally, let's not skip leg day! If you're planning to strength train twice per week, include the legs on your pull day, per the NASM. However, if your schedule allows you to strength train for three days each week, work your legs on the third day. Try exercises like squats, deadlifts and lunges. Creating a consistent workout routine and increasing the weight or sets and reps of your routine can help promote hypertrophy. Fueling your body is another key element to muscle gain. Extra calories are helpful to spur muscle gain, according to the Academy of Nutrition and Dietetics, but that doesn' | + | Select a variety of exercises for your push day that target each of these muscle groups. Several examples include: |
| - | Let's take a look at the three macronutrients (protein, carbs and fat) so that you're fueling properly. Protein is often the first thing that comes to mind when you're looking to build muscle. According to a July 2017 meta-analysis in the British Journal of Sports Medicine, dietary protein significantly enhanced muscle gain during strength training. Researchers of the above-mentioned study found that consuming more than 1.6 grams of protein per kilogram of body weight did not yield muscle gain. Instead, aim for about 1 to 1.6 grams of protein per kilogram of body weight per day from lean protein sources like chicken or | + | Let's take a look at the three macronutrients (protein, carbs and fat) so that you're fueling properly. Protein is often the first thing that comes to mind when you're looking to build muscle. According to a July 2017 meta-analysis in the British Journal of Sports Medicine, dietary protein significantly enhanced muscle gain during strength training. Researchers of the above-mentioned study found that consuming more than 1.6 grams of protein per kilogram of body weight did not yield muscle gain. Instead, aim for about 1 to 1.6 grams of protein per kilogram of body weight per day from lean protein sources like chicken or fish. Carbohydrates are another key element to muscle gain. When you take in carbs, they are partially converted to glycogen, which is then stored in the muscle to fuel your exercise, according to the Academy of Nutrition and Dietetics. As with your protein, your carb sources are crucial and should come from whole, healthy foods like vegetables and whole grains. |
how_to_build_muscle_in_a_matte_of_weeks.txt · Last modified: 2025/11/27 07:52 by mellisamclucas5