Have you been in this situation before? You decided to give working out a shot. You work hard at it for around 1 month. You see results in your performance. But you just don’t see the results in your muscles. You feel that nothing is going to make them muscles grow.
Here’s the thing: during the first couple months of working out, your body makes the most gains through muscle-memory and brain coordination. This is why you can see those quick performance results. But can’t see much of a change in your muscles.
Here’s the other thing: if you can stick it out past those first couple of months or so, you will indeed start to see results in your muscles. It takes patience, because muscle growth is actually the recovery of micro-injuries to small fibers in your muscles.
If you’re looking to build your muscles, here’s what you need to do:
- Focus on a structured strength-training routine.
- Make sure you eat a balanced diet with plenty of protein.
We’ll be giving you some tips from each of these 2 categories. Ready to build those muscles?
Tips For Your Workout Regimen
There’s just no way you will see any results in your muscles if you don’t work out properly. If you’re not sure where to start, don’t worry. We’ve got you covered.
- Begin by pushing yourself through at least 2 strength workouts every single week. Aim for 3 if you’re able to manage it. Once your body has started becoming accustomed, you can push for even more days per week. Just be sure that your body is able to handle it. And be sure that you’re getting enough rest, which leads us to the next tip.
- Make sure you give your body enough time to recover. When you’re first starting out, take at least a 24-hour break after a total-body workout. If you work one muscle group to the extreme, be sure to give that muscle group at least 2 days to recover. Once you’ve advanced a bit, you can limit your off-days to 1 or 2 days per week (preferably after your biggest workouts).
- As a beginner, you’ll want to do 2-3 sets of any exercise that you choose. Once you’ve gained a bit of experience, you can push for even more sets. The amount of reps will be up to you. But if you can do at least 12 reps of an exercise, then you’ll want to consider increasing the load.
- One huge thing to keep in mind: your muscles won’t grow if you don’t increase your workload. For example, if you do the same weight and same reps on the same exercise every single week, then you won’t see any muscle improvement. Always increase your workload.
- You can increase your workload without increasing the weight. For example, try using a slower motion when performing your exercises. This will put more of a load into your workout. If you’re doing pushups, do them slowly. Feel the burn, and always challenge your muscles. You won’t see any muscle gains without forcing a challenge onto them.
Tips For Dieting
If you’re looking to gain muscle, then it’s obvious that you’ll need to perform the proper workouts. But did you know that diet is just as important as working out? It’s true, and we’re here to help you figure it all out.
- Be sure to consume plenty of protein. If you’ve read or heard a thing or 2 about building muscle, then you know protein plays a huge role. Your body takes in only around 20 grams of protein every time you eat. Keep this in mind, and focus on getting all of your protein throughout the day, instead of in just 1 heavy sitting. Protein shakes are a great addition when looking to increase protein throughout the day.
- Be aware that gaining muscle means that you will be gaining weight. This means that you will have to take in more calories than you burn. You can do this without getting fat. Just be sure that you’re doing it in a healthy way. Perform your due diligence in research.
- Do you already have plenty of muscle mass that’s covered by fat? Do you want those muscles to be a little more visible? In this case, you’ll need to drop some of that fat. This will involve burning more calories than you consume. Just keep in mind that you won’t gain any more muscle mass if your calories burned are higher than your calories consumed.
Stick With It
When it comes to building muscles, it takes a bit of time and patience. You probably won’t see much of a difference within the first couple months of working out. Although you will see increases in performance, this is largely due to adaptations in your nervous system. Building muscles requires long-term dedication. We know you can do it.
There are 2 big factors when it comes to building muscle. The first factor includes performing the proper strength-training routines. Your workout regimen will change as you advance. You’ll be able to increase your sets, reps, and workload. You WILL NOT be able to see any muscle growth if you don’t increase the workload. Just be sure to get plenty of rest.
The second big factor involves proper dieting. Consuming protein is huge in terms of muscle gains. Your body will be able to absorb somewhere around 20 grams of protein in a single meal, and that’s it. So make sure you’re getting supplied with protein around the clock. To build muscles, you must eat more calories than you burn. And vice-versa for removing fat.
So, what did you think? Are you willing to stick it out past those first couple of months? If you can tough it out and keep on going, then you’re sure to see the results you’re looking for. Be sure to keep your eyes on the prize. This is a long-term commitment. We hope this review has helped. We hope you keep at it. And we wish you the best of luck in your muscle gains.