Seven Powerful Tactics to Build Muscle & Increase Strength

Seven Powerful Tactics to Build Muscle & Increase Strength

It seems like everybody is trying to find the fastest way to build muscle and strength. However, if you never hit the gym, you may find it more difficult to build it independently.

First off, you need to begin training that is specific for you and involves gaining strength at the same time. As you gain strength, your body develops more muscle fibre, thus creating more muscle that is noticeable. No matter your plan for building muscle and strength, these seven powerful tactics will surely get you noticed fast.

1. Carry out a Training Routine

There is no easy way to gain strength and muscle, but you need to have a good routine to achieve your goals. This could involve something as easy as resistance training.

Begin by using weights, whether free weights or machines that provide cable resistance. If these are unavailable, then opt for callisthenics, a resistance band, or even plyometrics. If anything, you should conduct some squats, lunges, and even a combination of these that you can perform. Also, add some cardio so that your muscle can be created while training.

Regardless of the training, you integrate, you must maintain a steady amount of resistance and repetitions in order to tire your muscles. If you don’t, then your muscle growth will be impeded. In order to achieve fast results, you must maintain a high metabolism and heart rate that will keep your body burning calories.

2. Switch Muscles While Training

While training, you need to switch the muscles you work in order to prevent tiny tears from becoming worse. These tears can be worse due to an inadequate amount of rest periods while training.

It is recommended that you alternate your workout over the course of three days. On the first day, start with abs, back, and biceps. Day two, work on your legs, glutes, adductors, and abductors. Then, on day three, work on your shoulders, chest, and triceps.

Are you feeling a burn? That’s a good sign, so you should go ahead and rest for 24 hours. Keep in mind that muscle soreness may occur two days after a rigorous exercise routine.

3. Maintain your Water Intake throughout your workout

Maintaining your water intake is necessary in order to build muscle. However, not many people take in an adequate amount regardless of exercising. So, besides the normal recommendation of 8 glasses, it is also suggested that you take in an additional 15 oz prior to a workout. While working out, you should also add at least 8 more ounces of water after each 10-minute session.

4. Incorporate a Diet that is Sensible and Healthy

Another step to consider while building muscle and strength is to incorporate a sensible and healthy diet. This means having an equal amount of protein, carbohydrates, and fats, along with many minerals and vitamins. All of these can be easily digested while eating.

Keep carbohydrates at a minimum as they should be consumed as the muscle’s food source for rebuilding while resting. You can also spread out your meals throughout the day so that your muscles can build continuously. Ensure that your fat is at a good percentage but below 30% calories.

5. Acquire a Good Protein Amount 

A big part of building muscle is taking in protein, which muscle is mostly comprised of. So when you take in protein, you are also taking in important amino acids that are key to protein building.

If cooking is not possible, then you can easily incorporate protein supplements or alternatives such as shakes, bars, and cheese. To help create a leaner look, you can also add a supplement known as cla. There are quite a few cla benefits, but the main benefit involves speeding up fat loss. 

 6. Ensure an Adequate Amount of Sleep at Night

 Being unable to get enough sleep can have a negative impact on your body while trying to build muscle and strength. Getting plenty of sleep is necessary for the muscle to heal and build new protein fibres.

 It is important that you get at least 7 hours of straight sleep, if not more. When you get enough sleep, you will automatically feel invigorated and perceptive.

 7. Incorporate Activities You Use Daily

 Building muscle does not need to be limited to an exercise routine. You can also benefit from activities you use on a daily level in order to stimulate the muscles. To do this, you just need to start lifting more everyday items like the gallon of milk you use prior to putting it back into your fridge. This will increase your muscle strength in your arms. For your legs, take the stairs wherever you go. This will work your lower abdomen, hips, legs, and glutes. 

 If you see yourself in a line, then do some heel raises to build and strengthen your calf muscles.

About the author
Mrs. Hatland is a 30-something married, mom of 7 and the face behind the popular online publication, Motherhood Defined. Known as the Iowa Mom blogger by her local peers and “The Fairy Blogmother” worldwide. She has professional experience in working closely with clients on brand ambassadorships, client outreach services, content creation and creative social media advertising exposure.

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