Feeling like a mere mortal in a world of superheroes? Do you dream of possessing the strength and power of a Greek god or goddess?
You’re not alone. Many people desire to build a strong, muscular, and awe-inspiring body.
But like the adage states, “Rome wasn’t built in a day.” Achieving your desired muscle mass takes time, effort, and dedication. With the right approach, perseverance, and a bit of help, you can unlock your body’s potential and build the body of your dreams.
Read on to learn five tips on achieving your desired muscle mass.
Tip #1: Establish a Consistent Workout Routine
Think of building muscle mass like planting a garden. Just as a garden requires regular care and attention to grow strong and vibrant, consistency is crucial in building muscle. Regular challenging workouts can stimulate muscle growth (muscle hypertrophy) and help your body adapt to the demands of strength training.
By cultivating a consistent workout routine, you’ll be giving your muscles the attention and care they need to flourish and grow stronger over time.
Don’t know how long your workout session should last? Experts recommend at least 45 minutes to an hour to cover the warm-up exercises, main workout, and cool-down stage.
Keep in mind that your body is unique. This means what may work for your friend may not be suitable for you. Find that “sweet spot” that works for your body type, fitness level, and goals.
Tip #2: Focus on Compound Exercises
Composed of multi-joint movements, compound exercises work multiple muscle groups at once. They are highly beneficial for people who wish to bulk up because they involve more muscle fibers and stimulate growth hormone release to promote muscle development.
Some examples of compound exercises that work major muscle groups like the back, chest, shoulders, arms, and legs include:
- Bench press
- Overhead press
Just as a painter must master the brushstroke to create a masterpiece, proper form, and technique are essential for maximizing the effectiveness of compound exercises. Begin with lighter weights, and gradually increasing the weight as you gain strength and confidence will help you avoid injury and achieve optimal results.
If you’re new to compound exercises, consider working with a fitness coach or personal trainer in Dubai who can guide you on proper form and technique. They can also help you develop a customized workout program that incorporates compound exercises and meets your specific muscle mass goals.
Tip #3: Fuel Your Body with the Right Nutrients
Just as a car needs fuel to power its engine, your body needs the right nutrients to support muscle growth.
Your diet should contain foods high in protein, complex carbohydrates, and healthy fats. This will give your body enough building blocks to repair and build muscle tissue during your workouts.
Dietary experts recommend incorporating the following macronutrient ratios for your daily diet:
- 25% protein
- 40% carbohydrates
- 35% healthy fats
Take note that this is only an estimation. If you want to bulk up, you may need to consume a calorie surplus (i.e., more calories than you burn). Genetics can also affect how your body reacts to a specific macronutrient ratio.
To be sure you get the most suitable diet for muscle-building, consider working with a certified dietitian or nutritionist. These professionals can help you develop a customized nutrition plan that meets your specific muscle mass goals.
Try to eat within 30 minutes to an hour after your workout. This will help to replenish glycogen stores and support muscle recovery. You may also benefit from consuming a small snack containing protein and carbohydrates before your workout to provide your body with energy and fuel your workout.
Tip #4: Prioritise Rest and Recovery
Are you frustrated with your muscle-building progress despite countless hours at the gym? Do you push through fatigue and soreness to achieve your desired muscle mass? You may need to step back and prioritize rest and recovery.
Like a sculptor taking a break from chiseling away at the marble to let the dust settle, your body needs time to recover and rebuild after the stress of exercise.
Working out can create small tears in your muscle fibers. During periods of rest and recovery, your body repairs these tears and builds stronger muscle tissue.
You need to get at least seven to eight hours of sleep per night. This will give your body enough room to repair and recover from your workouts.
Experts also recommend incorporating rest days into your workout routine. But if you’re not keen on stopping altogether, you can always add active recovery activities into your fitness program, such as yoga, stretching, or foam rolling. These activities can improve mobility and flexibility, reduce muscle soreness, and promote relaxation and stress relief.
Tip #5: Stay Accountable and Track Your Progress
Building muscle mass is a long-term process, so you must be patient, persevere, and trust the process. To stay motivated and on track, you must remain accountable and track your progress over time.
One effective way to stay accountable is to work with a personal trainer or fitness coach. A trainer can help you set realistic goals, develop a customized workout program, and provide guidance and support throughout your fitness journey. They also keep you responsible by checking in when you don’t show up to your workouts and help you keep track of your progress.
Feeling demotivated? Try joining a fitness community or group. Surrounding yourself with like-minded individuals who share the same goals and offer encouragement and advice can help you stay motivated and inspired. You can also use social media or fitness apps to connect with others and track your progress online.
Unleash Your Full Potential
Finding the right support system can make all the difference in achieving your muscle mass goals and unleashing your body’s full potential. If you live in Dubai, consider checking out gyms on Sheikh Zayed Road or hiring a personal trainer to guide you on your fitness journey. With the right support and the tips listed here, you can unlock your body’s full potential and achieve the results you desire.
Erika Miranda holds a degree in Mass Communication/Media Studies from the University of Pangasinan in the northern Philippines. She’s been writing content for various websites for over 12 years. Her work includes writing informative and fact-based articles for clients in the medical, health and wellness, and food and beverage industries.