We all have different goals when it comes to our workouts, whether it’s losing weight, toning up, or building muscle. As the year comes to an end, you’ll likely be thinking about the successes you’ve had with your fitness. Now is also the time to begin setting those fitness goals for 2020. Those who are looking for some simple tips to build muscle should try a few of these.
1 . Deadlifts
Deadlifts are one of the top exercises if you want to build your strength and muscles. Over time you’ll strengthen your bones and also build up your grip strength. When your starting out with deadlifts, you’ll want to start light (it’s generally recommended around 40kg for women and 60kg for men.) A trainer at the gym should be able to advise you of this a little more accurately, depending on your current strength and weight. You’ll use barbell weights to perform deadlifts.
Keep your feet flat and bend your knees, then take the bar, ensuring that your hands are shoulder-width apart. You can use a double overhand grip, or you may prefer a reverse grip. A reserve grip involves one hand using an underhand grip and the other using the standard overhand. Your head should be facing forward, and your back should be straight. Lift in a fast move upwards and don’t retract your shoulders until the bar passes your thighs. The bar should be carefully lowered to the ground on finishing the move.
2 . Barbell Squats
Barbell squats can really help to build and strengthen your muscles. Again, ensure that your feet are about shoulder-width apart before you lift. Next, you need to place the barbell above your shoulders. Lower yourself into a squat by bending your knees. When you find your knees at a 90-degree angle, stop here. Make sure to keep a strong torso while contracting your legs and glutes. Stand up and complete reps of around 10-15. As with any weight lifting exercise, be mindful of your limits and don’t take on too much. Dumbbells squats are also a popular choice and can be a little easier at a low weight (especially if you’re a beginner).
3. Eat to gain
When you’re attempting to gain muscle, what you eat is super important. There’s no use doing all that training and disregarding the food aspect. Eat plenty of lean beef, which includes B-vitamins, zinc, and iron. Eggs are great to get your quality protein, vitamin E, and plenty of amino acids. Salmon and chicken breast are also great protein-rich options to get into your diet. Supplements can be further beneficial on your journey to muscle gain. Myostatin, for example, helps the growth of new muscle by increasing follistatin cells. These compounds can also protect your bones and boost fat loss. Buy sarms for some great YK11 myostatin and a range of other muscle building supplements.
When you’re starting out, the muscle-building process is a gradual one. Although you won’t see immediate results, keep hitting your fitness goals and progress will arrive.