Many people hit a wall with their gym journey when they feel like they’re not making progress with building muscle, however often some of the simple things are overlooked which you often don’t see when taking inspiration online! It can be so easy to look at what other people are doing and feel like you’re not making progress quick enough, yet everyone is different and with the right dedication, you will get there. So, we’re here to introduce 4 ways to make sure you’re building muscle and moving in the right direction!
Don’t Be Afraid To Lift Heavy
Our first tip is don’t be afraid to lift heavy! We must say with this one that you should never go in immediately and try and lift heavy as a beginner, or try and up your weights too quickly, as you will just get injured. However, many people feel like they could go heavier after they have built some muscle, yet are scared that they’ll get “too bulky”. It is very difficult to build muscle, and you definitely won’t get bulky overnight, so if you feel like you can go heavier, you should (with the right form of course). This will help you to get toned and your metabolism will increase, helping you to become leaner at the same time. So, get your favourite pair of squat proof gym leggings or your best gym tank and get ready to lift heavy!
Eat Enough Protein
Our next tip is to make sure that you are eating enough protein. Eating enough protein in your diet is so important, as the amino acids in protein are what your body needs to maintain muscle tissue after it has been torn and repaired when you workout. It also helps to make sure that muscle soreness is reduced after you workout, helping you to train harder. So, start incorporating more protein throughout your diet and get ready to feel a noticeable difference in your strength, recovery and ability to grow muscle.
So, you should aim to eat around 1.5-2 grams of protein for every kg you weigh. For example, if you weigh 70kg, you should aim to eat around 140g of protein a day. You can do this through many different sources, although we find that incorporating a protein powder into your diet can help you to reach this target without having to eat lots more calories. When you start making protein a priority in your diet, you will notice such a huge difference in your ability to train hard and build more muscle.
Have A Pre-Workout Meal
Another tip to help you build muscle is to have a pre-workout meal. Your body needs energy to give you the ability to really push yourself during workouts, so that’s where a pre-workout meal comes in. It also helps you to remain safe, as if you are lifting heavy weights without eating beforehand, you might get lightheaded. So, just make sure you have something before your workout. Eating a carb-heavy meal about an hour before your workout is perfect, for example, a bagel with peanut butter and banana or a bowl of protein oats. You will have so much more energy to go the extra mile with your training, which will then translate into you building more muscle!
Stick With The Same Exercises For 6 Weeks
Last but not least, you should stick to the same exercises for at least 6 weeks. If you are changing up your sessions and exercises every week, you never give your muscles the chance to build up to those heavier weights, so you never make great progress. Instead, have some core exercises that you will always do, like squats and hip thrusts on leg day, bicep curls and deadlifts. Then, create a routine with other exercises for the week and stick to that for 6 weeks. This will allow you to clearly track progress and gradually increase your weights, helping you to build muscle. You can then mix up a few of the exercises to something different, whilst keeping at least 1-2 core exercises the same all the time. This will also help you to stay motivated, as doing the same thing every day, every week and every year will get very monotonous and you are so much less likely to get yourself in the gym. So, stick with the same exercises for 6 weeks, then mix it up a bit to test your muscles and your mind!