Bodybuilding is not just about spending countless hours in the gym; it takes a lot of discipline and hard work both inside and outside the gym to see your desired results. Below are some tips that will show you the best way to build muscle mass.
Take protein rich diet.
Our muscles are made up of protein and in order to make them grow; we need to eat a lot of proteins. Bodybuilding experts suggest eating at least a gram of protein per pound of body weight for best results. For example a person who weighs 175 pounds needs to eat at least 175 grams of protein every day for maximum muscle growth. The best way to build muscle mass is to eat about 25 to 35 grams of protein in every meal (depending on your weight) and around 5 to 6 times a day. Below is a list of protein rich foods that can play a vital role in building quality muscles.
| Food | Weight | Protein (g) |
| chicken, boneless | 100 g | 31 |
| turkey, cooked | 100 g | 30 |
| lean beef, cooked | 100 g | 28 |
| tuna, cooked | 100 g | 28 |
| milk | 1 cup | 8 |
| egg | 1 medium | 6 |
| salmon | 100 g | 25 |
| tempeh | 100 g | 19 |
| kidney beans, cooked | 100 g | 9 |
| pasta, cooked | 100 g | 5 |
| cottage cheese | 100 g | 12 |
Don’t over train.
We have all over trained at one point or another and we all know from experience that it is a very frustrating situation. Over enthusiastic beginners think that the more they train, the bigger they will get. However, this approach doesn’t work because our muscles need time to recover and grow. It is important to train hard and with high intensity to make muscles grow but training for too long will lead to over training which can eventually lead to injuries. Your workout should not last for more than 45 minutes for maximum gains and every muscle should not be trained for more than once a week. Remember, muscles are not made in the gym; you need to eat right and take adequate rest in order to make them grow.
Leave your egos outside the gym.
Building muscles is not about how much you can bench press or how much you can dead lift; it is about training hard but smart. Often you will see people in the gym especially beginners trying to lift more weight than they possibly can handle and in the process they compromise proper form which can be dangerous. As mentioned before building muscles is not about how much weight you can lift because lifting with improper form will put more stress on the joints than muscles thus increasing the risk of injury. It is important to lift progressively heavier weights but the best way to build muscle mass is to be patient and keep your ego in check.
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