Effective Tips to Get a Muscular Physique

building muscle 2Every man wants to have a muscular physique, along with having a healthy mind and body. A skeletal body does not lend you an attractive personality. You may have tried numerous ways to gain muscle mass, but have not been successful through any of them. The reason may be your wrong way of eating and exercising. As research shows, doing exercises in the wrong way, and eating improperly are the chief reasons behind the failure of men in gaining muscle weight. Making muscle is not that difficult, provided you know the right way to do so. This article offers some tips to help you gain muscle mass.

Gain Muscle Mass by Working out Rightly

Enhance Muscle Building:

The phenomenon through which our body stores protein is known as protein synthesis. When protein synthesis is more, the growth of muscles is also more. However, our body drains the protein reserves constantly for various purposes like making hormones. This leads to the availability of less protein for building of muscles. To counteract this effect, you need to obtain and store new proteins at a rate faster than the rate at which your body breaks the old proteins.

health-foodEat Meat:

An individual should have about 1 gram protein for every pound of his body weight. This is roughly the highest amount the body can utilize in a day as stated by a research. For instance, a man of 160 pounds should have 160 grams of protein each day. The remaining daily calories should be distributed equally between fats and carbohydrates.

Work your large muscles:

If you are one of the beginners, just about any sort of workout becomes quite intense for heightening protein synthesis. However, if have done lifting before, you can build high levels of muscle mass quite quick if you concentrate on the big muscle groups, such as legs, back and chest. Add military presses, dips, bench presses, bent-over rows, pull-ups, dead lifts and squats to your workout. Perform two to three sets, with 8 to 12 repetitions. Get a rest of about 60 seconds between sets.

Take a stiff drink first:

Research states that men who drink a shake comprising carbohydrates and amino acids prior to working out, have an increased protein synthesis as compared to men who drink the same shake after the workout. The shake should have 35 grams of carbohydrate, and 6 grams of vital amino acids that are blocks of protein causing muscle build-up, as exercise heightens the flow of blood to the working tissues, taking a mixture a carbohydrate-protein before the workout leads to higher uptake of amino acids in the muscles.


Lift in alternate days:

After performing full-body workout, take rest the next day. Research shows that an intense workout heightens protein synthesis for the 48 hours immediately following the session of your exercise. Muscle growth occurs when you take rest, not when you work out. Hence, workout every other day, and have adequate rest between the days.


These are some effective ways through which you can enhance your body’s muscle mass. Following these tips would not only help you gain muscle weight, but would also improve your overall health and fitness.