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When it comes to health and well being, many individuals struggle with it. They cannot seem to ever get into the shape that they want to get into. Part of this is physical but part of this is mental. In this article, I’m going to be breaking down some of the top tips you can use when it comes to bodybuilding and muscle growth.
Diet and overall nutrition is by far the most important thing one needs to focus on when bulking or cutting. If you don’t, you won’t see the results you are looking for in the gym. First, start by finding out your maintenance calories. In other words, find out the specific amount of calories that you need to consume daily for your body to maintain its current rate. There are many online calculators out there that can help you with this. Once you find this out, determine whether or not you are going to be bulking or cutting. If you want to bulk up, add 500 calories per day to your total and vice versa. After, break down your macros with certain foods. Make sure that you are consuming enough carbs, fat, and protein in your diet. Also, make it habit to track your weight every morning. When you get to the end of the week, average those weight and see if you lost or gain weight. A rule of thumb is that you should either gain or lose one pound every week
When you’re in the gym, focus on compound lifts like deadlifts, shoulder press, bench press, and squats for these exercises incorporate the most muscle groups. This ultimately leads to better results in a faster time. Focus on performing your exercises in the 8-12 rep range for maximum effectiveness. Do this for 4-6 sets.
Do not undermine sleep. Make it a habit to get at least 7-8 hours of sleep every single night. This will allow your body to rebuild and keep hormones in check. Also, the more consistent you keep your sleeping schedule, the better.