So you want to be more muscular, eh? Want to build muscles and feel good? Well, Push-ups are quick, easy, and they can help you build the muscle mass you have always dreamed about. Welcome to Be Healthy Be Fit. In this article we will see secrets to build muscle. All you have to do is pay attention to a few simple, but important factors.
1. DOING PUSH-UPS CORRECTLY
No matter how many push-ups you do a day, if you perform them wrong, your body won’t change one bit! The most important thing here is the form of your body. Your lower back should be perfectly straight, your feet have to be no more than shoulder-width apart, and your elbows should make a 20 to 40-degree angle from your belly. To get the most out of a push-up, lower your body all the way to the floor and touch it with your chest. Just don’t forget to breathe in as you lower your body down, and breathe out as you go back up.
2. REP RANGE
Usually, the best range for building a noticeable muscle mass is 6-12 reps. However, there are some details that you should take into consideration here. Everyone’s body responds to a certain number of reps differently. For someone 3-5 reps are enough to get a toned body, while others get the same result with 15-25 reps. That’s why it’s important to mix it up and include all kinds of reps in your workout.
Start with 2 sets of low 5-10 reps. They’ll make your body stronger, thanks to their high intensity. Then go for 2 sets of medium 10-15 reps. They’ll allow you to make a smooth transition to the last 2 sets of high 15-30 reps. At this point, your ligaments and tendons that support the muscles that you wanna build will get strong enough to help you achieve the muscle mass you want.
Challenging your muscles is the key to build great muscle. How can you do that when you always repeat the same thing? Just like with rep range, you gotta change it up. Do push-ups from the knees, from a standard plank to one-armed, with a little weight on your back, with your hands close together, options are endless. Changing the surface on which you perform your push-ups can be a massive help as well. With a new challenge every single day your muscles will grow strong and noticeable in no time!
4. MEASURING RESULTS TO BUILD MUSCLES
To make sure that your training is really working, make it a habit. Track your progress during your muscle build and weight loss journey. Before you even begin training, use a measuring tape to figure out the exact dimensions of your shoulders, arms, and chest. Then start with the simplest workout you can think of and continue using a tape to measure. Check how much muscle mass you build.
When this training session stops working, adjust it to a more challenging one, and stick to using a tape measure to see how well new exercise routine is working. Keep increasing the intensity of your workouts. Just like the muscle mass you want! Then, you can simply repeat your last training session regularly to maintain your new muscle mass. And there you go, that’s all you need to know about push-ups to get the body of your dreams!
If you have done enough bodyweight workout and need some changes in it then i will link some loop and resistance bands, dumbbell, rods, and other small stuff that will help you to enjoy your workout and to get some variety of workout.
- AmazonBasics Latex Resistance Band
- iSWEVEN ABS Beginners Belly Roll Abdominal Power Roller Machine Thin Waist Resistance Pull Rope Sports Fitness Equipment for Men and Women
I use resistance and loop band for exercises. You also can do strengthening and conditioning exercises with this band to prevent injury or to recover from injury. They are very useful for your fitness journey. Give it a try!
For Outside India
- Letsfit Resistance Loop Exercise Bands with Instruction Guide and Carry Bag
- RENRANRING Resistance Bands Set, Exercise Bands with Stackable Workout Bands, Door Anchor Attachment, Handles, Legs Ankle Straps, Carry Bag
However, if you want to get to the desired results faster, then focus on these factores.
Few Other Factors You Should Pay Attention To:
Secrets To Build Muscles #1: Recognizing Your Type
Imagine this: you have a perfect training routine that you perform regularly, you eat well, but you still can’t gain the muscle mass you strive for. Is that it? What are you doing wrong? The answer lies in your genes. There are two main types of muscle fibers: Type One (people have to work really hard to get an impressive muscle mass) and Type Two (lucky ones that gain muscle fast). So, if you do everything you can and still can’t get a body of your dreams, you’re definitely Type One. These types of bodies respond best to endurance training, so make sure to include a large portion of them in your workout routine and await positive changes!
Secrets To Build Muscles #2: Training
If you want to stick to a more different training instead of focusing on push-ups. Make sure your workouts last no more than one hour. The key to gaining muscle is the intensity of your training, not the longevity of it. Regular resting periods are important too. Just make them under a minute to keep the tempo of your training. Don’t hesitate to use weights or barbells. They make your muscles work and boost their growing process. Remember, if you lift the same amount of weight you did a couple of months ago, you are not going to build muscle! This is a major red flag that your workout strategy is not working and it’s time to change things up.
Secrets To Build Muscles #3: Doing Yoga
Believe it or not, yoga is an excellent solution if you genuinely need to jazz things up in your training sessions. It works out large muscle groups, helps you to gain flexibility, and improves your mental health all at the same time! If your original exercise routine is working great though, you can still include a couple of yoga stretches in your off days to keep your muscles in shape without overworking them. Do tree pose, bridge pose, triangle pose, cobra pose, and warrior one pose, and feel your muscles getting bigger and stronger!
Some Yoga Poses👇
I strongly recommend you do your yoga on a proper mat. You will feel better and it can prevent back injury as your back will not touch directly on the floor.
For Outside India
#4: Listening To Music
Countless researches show that turning on feel-good music during your workout helps to increase its productivity, and, therefore, get to the final goal faster. This happens because of a variety of factors. The rhythm boosts the intensity of your training, inspires you, and shifts your focus completely on the result. Moreover, music enhances your muscle memory, allowing you to make your performance better and better with every session. This is really cool! “Alexa, play my motivational playlist!”
If you want to buy earphones while working out, that will not fall off your ears you can buy them by tapping the image below.
For outside India
#5: Drinking Smoothies
Providing your body with an additional dose of protein during your workout can make a huge difference for your muscle growth. And you don’t have to buy any protein smoothies or cocktails. You can make one yourself! Take 8-12 oz (250-350ml) of milk or water, 1 fistful of spinach,2 cups of frozen mixed berries, half a cup of plain low-fat yogurt, 1-2 scoops of whey protein powder, 1 tablespoon of walnuts, and 1 tablespoon of ground flax seeds. Throw all the stuff in the blender and the super drink is ready! Then simply drink this smoothie after your training to give your muscles crucial nutrients and elements for fast and healthy growth.
For Outside India
Secrets To Build Muscles #6: Eating Habits
A lot of people make a huge mistake of eating very little. Whenever they’re not training. Never do that! On these days your muscles start to slowly but steadily grow which means that they crave all kinds of nutrients and minerals. You may want to lay off of carbs for a bit since you don’t need to keep your energy high for a workout. But your protein and healthy fats intake have to be perfect. So make sure to add more eggs, almonds, broccoli, oats, Greek yogurt, and other protein-high and healthy fat foods in your menu. And don’t forget about your calorie intake. It shouldn’t drop by more than 500 calories. For more information about calories, healthy fats, and protein, you can read my theory of successful weight loss article and how to build muscle. In these articles, I have explained everything
#7: Drinking Milk
Doug Kalman, R.D. and the director of nutrition at Miami Research Associates says that a combo of carbohydrates with protein about 30 minutes before going to bed is helpful for muscle gain. The calories that you consume stay with you during your sleep and even decrease protein breakdown in your muscles. It can be raisin bran with a bit of milk or anything else you like. Just keep in mind that you have to eat the same thing in the morning too. Be persistent about it and it won’t be long’ till you see the result!
#8: Make Sleeping Schedule To Build Muscles
When you sleep, your body releases a human growth hormone that allows your muscles to fully recover and grow. So, naturally, a healthy sleeping schedule can do wonders for your muscles. A study that was published in the journal of the American Medical Association showed that sleeping for roughly 5 hours cuts muscle-building and testosterone levels by 10 to 15 percent! That’s why experts recommend 7 to 8 hours of sleep every night. It’s more than enough for your body to relax and your muscles to grow.
So are you pumped up now? Do you have any tips of your own on how to build more muscle? Write down in the comments below! Thank you for reading!