Big muscles don't come without work. Building bigger muscles
requires generating a proper internal “environment” that supports muscle
growth. This can be achieved by following five essential steps that are based
on regular resistance training, proper diet and rest.
Working Out
The first step in building bigger muscles is to exercise
the individual muscles on a regular basis. The best exercise for this is weight
lifting, which allows ever-increasing resistance to support muscle
growth. Muscle growth happens when muscles contract or work against
resistance, and the higher the resistance the more muscle fibers are
recruited. Working against resistance leads to micro-injuries on the
muscle fibers, to which the muscle tissue responds by repairing the damage.
When this happens, the size of the muscle fibers increase, resulting in bigger
muscle mass. Although other exercises also build muscle mass at first,
once the muscle is accustomed to the resistance level, growth stops unless the
resistance can be increased.
Eating a Protein-Rich Diet
Exercise is only one part of muscle growth. In order for muscle
tissue to repair any damage that has occurred, it needs fuel. The major fuel
for muscle tissue is amino acid. Although the human body can manufacture some
amino acids, a few essential amino acids only come from dietary protein. Thus,
eating a protein-rich diet is essential for gaining bigger muscle tissue.
General guidelines suggest eating 0.3 to 1 gram of protein per pound of body
weight.
Taking Rest Days
Although exercise is the key for increasing muscle mass, proper
rest is needed for optimal muscle growth. Muscle repair happens during rest,
and thus, taking rest days between intensive workouts is essential to
allow enough time for the muscle tissue to heal and build. Training too hard
and too often can result in a situation where muscle tissue is being broken
down instead of built.
Eating Enough Calories
Getting enough calories is necessary to provide energy to support
muscle repair and growth. Out of the three energy-containing nutrients –
proteins, carbohydrates and fats -- carbohydrates are the most important when
it comes to providing energy for the body. Without enough carbohydrate in the
diet, the muscle tissue runs out of energy, which affects its ability to heal
and grow.
Getting Enough Sleep
Besides providing time for muscle tissue to heal, sleeping also
helps fight off stress and illnesses. During stress, the body produces stress
hormones, which induce muscle breakdown and affect muscle growth negatively.
Managing stress not only improves overall health, but also supports
muscle tissue repair and growth.
