Many beginning bodybuilders see quick results when they first start lifting, but these gains eventually slow down and plateau. When this happens, you may need to switch up your training methods or risk injury.
The right balance of diet, exercise and rest will help you build muscle quickly. Avoid foods high in added sugars, and prioritize whole, nutrient-dense proteins and carbohydrates.
1. Lift Heavy Weights
One of the primary mechanisms for generating Muscle Growth is lifting heavy weights. Lifting heavier loads than you can handle for a few reps activates your Type 2 muscle fibers, which are responsible for increasing strength and muscle size.
However, lifting a heavy load does not automatically result in bulky muscles. In fact, beginners often build muscle faster than more experienced lifters. This is mainly because they have fewer overall muscle tissues to begin with and can train more frequently for longer periods of time.
Beginners should focus on lifting a load that they can complete for 8 to 12 reps. This rep range provides the perfect blend of muscular stress and metabolic stress. Skinny guys should also stay in this rep range until they become more advanced, when they can train for lower reps to increase muscle density and rippling.
Many powerlifters and competitive bodybuilders pair very low reps with extremely heavy loads (up to 90-95% of their one-rep max). This method works well for these athletes because they can generate enough fatigue in their muscle cells to promote hypertrophy. For the average guy, however, it’s not a good idea to push every set to muscle failure.
2. Focus on Multi-Joint Exercises
Many people believe that multi-joint exercises are more effective at developing local muscle hypertrophy than single-joint exercises. This assumption is based on the notion that more muscles are involved in multi-joint exercises, so they trigger a larger hormonal response and produce more growth. However, this assumption is flawed. For instance, horizontal push exercises (such as bench presses) and biceps curls involve similar muscles, so the number of joints involved doesn’t determine the amount of muscular involvement. The same goes for other exercises such as the pullover, hip extension and straight-legged deadlift.
While both multi-joint and single-joint exercises can grow the same muscles, it is generally more effective to prioritize compound movements (like squats) and avoid isolation moves for primary muscle groups such as the pecs major. However, advanced trainees can blend complex multi-joint movements with targeted single-joint exercises for more refined results.
Additionally, compound lifts can help you burn more calories, so they are an excellent choice for fat loss.
3. Eat More Carbohydrates
Carbohydrates provide the energy to power your body through resistance workouts that result in bigger muscles. They supply your body with its primary energy source in the form of glucose, which is either used immediately or stored in liver and muscle cells as glycogen for later use.
While protein is important for muscle growth, it doesn't have the energy value of carbohydrates. That's why it's necessary to eat sufficient carbohydrate while bulking.
Carbohydrates come in the form of sugars, starches, and fibre. You can get them from whole foods like bananas, oatmeal, oats, rice, beans, potatoes, and vegetables. Whole, unprocessed carbohydrate foods also contain fibre and other essential nutrients. In addition, consuming enough carbs can help you feel fuller so you're less likely to overeat other protein-rich foods. Aim for 6-8 cupped handfuls of carbohydrate daily to help you achieve muscle growth. Try to consume these carbohydrates during and in the immediate post-workout time frame to maximize the benefits of carbohydrate intake on muscle growth and performance. This will increase protein synthesis and kick-start the recovery process.
4. Take Rest Days
There will be weeks when you will feel like you’ve pushed your body to its limit in your workouts. You will be tempted to train again but, in doing so, you may deprive yourself of the muscle gains you have worked so hard to achieve.
In order for muscle growth to take place, your muscles must have time to recover. The best way to promote this recovery is by taking rest days, but it’s important to understand how many and how long you need to rest in order for your muscles to grow.
Rest days can include low-intensity exercise like walking, yoga and stretching, as well as self-massage with a foam roller or other tools. Bodybuilders also pay close attention to their nutrition, ensuring that they consume adequate protein and other nutrients to fuel this process. In addition, they make sure to get enough sleep. By giving your body proper rest and nutrient intake, you can ensure that you’re always ready for your next workout. This will help you reach your growth goals much faster.
5. Track Your Progress
Some lifters are able to eyeball their progress without tracking it on paper (especially those blessed with above average genetics). However, it is important for most lifters to take some time to track their progress. This way, they can see their numbers improving and know that they are making real progress.
It is important to track things like body weight, measurements, fitness tests and food intake. By doing this, you can monitor your progress and make any necessary changes to your diet or training program.
Another thing to track is how you feel during your workouts. If you notice that you are feeling energized during your workouts and are handling more weight, it is a sign that you are getting stronger. Finally, it is also important to take pictures of yourself throughout your bulking cycle. By doing this, you can see your progress and keep motivated to continue working hard. Make sure to use consistent lighting, angles and measurements. Also, be sure to take your pictures both flexed and unflexed. This will give you the most accurate results.
