Hypertrophy is an increase and growth of muscle cells; it is referring to increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy.
To modify yourself, wondering how to build muscle the right way? Now, the question comes up how to build and what nutrition should take, if it is your first time to step in this space.
How muscle growth works
Many of us tried many ways of workout and felt an increase in strength but never saw an improvement in muscle mass. After few weeks you lose your hope, you tried older methods and tried new method again and the result, however, will be the same. I make a promise to you, if you knew this then you will see the difference in your muscle mass.
- When you start your workout (beginner) your initial strength gains are attributed to better coordination and nervous system's adaption.
- After the first 6-8 weeks you can do more reps, but you probably don’t look stronger However, if you stay consistent your muscles start to adapt.
- The muscles are made of fibers that can get thicker and stronger. After each workout, the body aims to repair the micro-injuries in the muscle tissue.
The muscle building process is fueled by two things: Structured, progressive strength training and a balanced, protein-rich diet.
Tips for muscle building
Muscle growth is one of the desire. Some people build muscle easier than others and you can have a more muscular body, if you structure your workout this way.
- 2-3 strength workout per week are recommended for beginners. If you are at more advanced level, you can do even more.
- For beginners: 24 hours of rest is enough after a shorter, total body workout. However, if you do a workout focused on one muscle group, such as legs, wait 48 hours before you do a leg-focused workout again.
- 2-3 exercise is enough for beginner, for those who are more advanced can do 3-5 more sets.
Muscle growth requires a constant, gradual increase in workout load. A good training plan can calculate the set and reps for you so you can see results even more and better at home.
Nutrition
After the heavy workout, your body needs the right nutrition and diet for the same. Consider the basic diet plan for a muscle building aim.
- Protein is the best source for building block for your muscles. How much protein you eat in total throughout the day matters more than what you eat directly after the workout.
- The body can only absorb about 20g of protein per meal, so no need to stuff yourself at every meal!
- To gain weight you need to eat slightly more calories than you burn. Eat healthy whole grains as carbs and in controlled amount.
About The Author
Shweta is a travelogue writer, a blogger and a content creator by passion. She loves making people experience her content, the way she does. She is a graduate in mass communicat..
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