Do you want to build bigger muscle? Follow these quick tips! Consume 1 gram of protein per lb of bodyweight.
Protein is vital to building new muscle.
You can consume protein from food sources or protein powders.
Train Less.
If you're training 6-7 days, try cutting back to 3-4 days a week.
Growth takes place outside of the gym.
Add dips and pull-ups.
These underrated movements will build bigger muscle by targeting the shoulder, chest, lats, biceps, and forearms.
Cycle your reps.
Vary your rep ranges throughout the year.
Lower reps will build strength and higher reps will build muscle.
Take advantage of the benefits of working all rep ranges.
Keep a training log.
To build bigger muscle, you need to exceed the previous training session's reps or poundages.
A training log keeps track of what you did so you know what you need to do for the upcoming workout.
Get a good training partner.
A good partner makes sure you don't miss a training session.
He/she will encourage you to get that last rep.
Training partners create a competitive environment in which you give everything you have during that workout.
Build bigger muscle with a deload week.
A deload week is a planned week of training where you train with less intensity, less weight, less volume.
This gives your body a chance to recover from hard training.
The week after the deload, you should feel refreshed and perhaps even stronger.
Train triceps with close grip bench presses.
This is a great movement to build arm size.
Close grips build bigger muscle by overloading your triceps with heavier weight, as opposed to a cable exercise.
Train full range of motion.
Sure, you can handle more weight with half reps but you not stimulating the muscle to the fullest potential.
Reduce the weight, if necessary, and build bigger muscle with full range movements.
Train the back of your body.
Many trainees tend to train the muscles they see in the mirror, thus neglecting the back.
The back, hamstrings, and glutes should be given the same attention as your chest, shoulders, and quads.
I hope you found these tips useful.
If you haven't already, apply these tips and you will build bigger muscle!