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Quick Tips for Bigger Muscle Gain

Posted January 22, 2008 at 12:00 PM by Christopher Jack

Section: His Fitness, Strength Training

If you feel like you’ve hit a wall in your muscle growth, there may be more to it than just adding on the plates.  Try these three simple tips if you want to see bigger muscle gains from your workout.

Eat smart – What, when, and how much you eat plays a huge part in results you see.  This is especially true about what you take in before and after your workout, as you need to take in the right amount of carbohydrates and protein to provide energy and repair muscle fibers.  As a general rule, try taking in some protein or simple carbs 30-45 minutes before you workout, and a good dose of protein 15-30 minutes after your workout. 

Rest up – Not only is it important to get those 8 hours every night, but in between sets try adding a bigger rest for bigger results.  In order to maximize your strength gains, look to rest 60-90 seconds between sets, allowing the body to recover about 90% of your muscle capacity.

Check your weights – Before you run after the biggest weight in the room, try finding the heaviest weight you can cleanly lift for one repetition.  From there, use weights that represent 75-85 percent of your max rep for your sets.

Research sources and for more information: [Bodybuilding.com]; [bodybuilding.com]; [menshealth.com]; [picture]

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Tags: building muscle, carbohydrates, eating, energy, healthy eating, muscle, muscle bulk, muscle growth, muscle repair, nutrition, protein, rest, sleep, weight lifting, weight lifting tips, weights, workout meals, workout tips, workouts

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