Many individuals who weight train struggle to increase muscle size.
There are a few different reasons why this would be the case.
Building muscle requires discipline and determination, but it also necessitates taking certain actions at specific times.
If these behaviors aren't followed properly, then an individual can lift weights until the the cows come home and not add any significant muscle mass to his body.
Training hard is only part of the puzzle.
Those looking to build muscle also need to follow a few tips in order to maximize their efforts.
4 Tips To Increase Muscle Size Quickly and Safely: 1.
Do the correct number of repetitions.
Experience shows that in order to break down sufficient amount of muscle fibers, a muscle group needs to work to exhaustion for about 4-6 reps.
Anything more than this, and the muscle is probably not using heavy enough weight resistance to tear down muscle tissue.
If you are only physically able to do 2-3 repetitions, chances are that you are using too much weight and have an increased risk for injury.
Using weight that totally exhausts your targeted muscle after 4-6 reps is ideal if your goal is to increase muscle size.
2.
Use creatine.
This supplement is one of the most popular ones used by serious weight trainers because it works.
Those who include the use of creatine to compliment their weight training routines notice less muscle soreness and substantial muscle growth.
Many studies have been conducting with creatine, and there have yet to be any negative side effects from its use.
3.
Get plenty of rest between workouts.
When you are weight training, you are actually breaking down the muscle fibers.
It is only when you allow that muscle to recover that an increase in muscle size can occur.
Many individuals, in their attempts to speed up the muscle-growing process, over-train their muscles.
Because of this, the muscles never get a chance to fully recover and build additional muscle mass.
There is also a greater chance of injuring a muscle if it is not given adequate time to heal itself.
Therefore give the muscles that you are weight training at least 48-72 hours of rest before working them out again.
4.
Eat plenty of protein.
The body needs protein in order to build muscle mass.
If you are training hard in order to increase muscle size to the max, it's very likely that you are not consuming enough protein from your normal eating habits.
If this is the case, either start to raise your protein intake via eating healthy meats, or simply start adding protein shakes to your diet.
There's no mystery involved in how to increase muscle size.
Besides hard work and dedication, you need to train the targeted muscles to exhaustion with 4-56reps, include creatine usage, allow your muscles time to recovery, and eat sufficient amounts of protein.
By following these tips you will see noticeable muscle gains in no time.