Gaining significant muscle mass is not as difficult as some might think – as long as you know how to go about it! Our bulking up tips will help you to become more toned:
Lift and vary your reps
Head for the dumbbells, barbells and weight lifting equipment that can cause your muscle fibres to tear. You can start by breaking down your training into five days, focusing on different parts of body every day. Ideally, you should be aiming for 12 to 20 reps at a time if you want to bulk up.
When training, make sure you lift adequate weight without allowing your body to adapt to the exercise. For best results, multi-joint exercises like cleans, deadlifts, squats and bench presses will allow you to lift more weight than single-joint alternatives.
Avoid cardio exercises
Since cardio exercises burn the calories in your body, this can hinder muscle growth. Calories are essential if you want to gain significant muscle mass – it will be harder to bulk up without enough calories in your system.
If cardio exercises are a vital part of your training program and they cannot be left out, try to limit your cardio to once or twice a week if you want to see improvements.
Consume proteins and calories
The ideal diet for effective muscle building includes ample proteins and calories. You should aim to eat much more than normal.
For your protein consumption, you will need about 0.7 grams per pound of body weight per day. That means if you weigh 160 pounds, you will need approximately 112 grams to keep your protein synthesis positive. In line with your calorie intake, you will need to know your basal metabolic rate; add the number of calories you used during your workout and an extra 200-400 calories on top.
Take supplements and steroids
Whey protein is a cost-effective solution that will help to improve your protein consumption. Creatine supplements are also a great alternative if you hope to achieve quick muscle gains.
You can also use steroids to further enhance your muscle growth. Commonly used in bodybuilding and powerlifting circles, anabolic steroids contain androgenic and anabolic properties that play a vital role in building on muscular physique and athletic performance.
Rest, recover and de-stress
While it is important to work out to build muscle, adequate rest, recovery time and de-stressing are equally as important. Lifting too much with too little rest will cause your muscles unnecessary damage – hindering growth.
By letting your muscle fibres recover, you will be promoting optimal growth. Try ice baths, cold showers and breathing exercises and make sure you get enough sleep – to control your testosterone levels (muscle damaging hormones).
With the will to challenge your limits and some proper rest, you can achieve a physique to be proud of in no time! As one of the most reputable online steroid providers, Steroids and Muscle specialises in quality steroids for sale in the UK. You really couldn’t be in better hands!