If you want big muscle, there are 3 things you need to focus on:
1. Your training program
2. What you eat, and when you eat it
3. Allowing full recovery between training sessions
Weight lifting is a practice which induces the best type of hypertrophy for muscle growth and development, meaning you can build bigger muscle in a shorter time period. As such, that’s what we’ll be looking at in this article.
If you’re doing a full body workout then you don’t strictly need to warm up first, but having a brief jog is advised.
Weight training is all about technique, and ensuring that you’re using proper technique for every rep will allow you to develop massive muscle with minimal effort. Despite what you see a lot of people doing, you shouldn’t lift as fast as you can, rather you should move the weight in a controlled way, with each part of the rep lasting a good 2-4 seconds. Varying the amount of time you take a little can induce even better muscle growth in the long run. You should do sets of 8-12 repetitions per muscle group; doing less is good for developing power but not size.
Standing before a mirror as you train can help you refine each movement, ensuring that you’re targeting the desired muscles more precisely.
Of course, if you want to build muscle you have to consume enough protein for the purpose. You also need to consider what types of protein to eat and how to combine them, you can read more on this by clicking on the link in the resource box below. You shouldn’t eat a massive amount of protein relative to the other macro-nutrients you’re consuming as this can result in ill health effects for many people, instead you should just eat more calories in general and maintain a similar macro-nutrient ratio to what you were eating before. You should get to eating as soon as possible after you finish lifting weights, and this meal should have an ample amount of protein, but not too much fat as that will slow down the rate at which your body breaks down the protein you’ve eaten to build muscle.
Resting between training sessions really should mean rest as complete as possible. You need to give your body the best chance to recover that you can, otherwise you’ll slow down the muscle building process.