Do you wish to gain more muscle and build an overall fit physique but aren’t sure how to go about it? Today, you can find much conflicting information on it online. Muscle building is majorly a result of strength training combined with a balanced diet. Your body requires more protein to repair the muscle tissues after heavy lifting. It is why supplements like a whey protein powder having a rich amino acid profile for muscle rebuilding are widely consumed by athletes and those looking to gain muscle mass.
Here is a complete breakdown of training and nutrition that will help you bulk up.
Ectomorph Or Hard Gainers
People with this type of body are typically petite with long limbs. They have less body fat and find it difficult to gain weight. The emphasis should be on full-body heavy weight training. Ectomorphs should focus on increasing flexibility and muscle mass. Incorporate compound moves that target significant muscles like bench press, squats, shoulder press, chin-ups, and deadlifts.
Endomorph Or Soft Gainers
Endomorphs have a round physique and can quickly gain fat around their waist, thighs, and hips. The best exercise routine for them is weight training to build muscle and endurance training to burn fat. This body type should incorporate high-intensity interval cardio sessions 2 to 3 times a week for 30 minutes. They should also indulge in prolonged sessions of moderate to low-intensity exercises like swimming and walking.
Mesomorph Body Type
Mesomorphs have broad shoulders, powerful legs and arms, and a slim waist. These people naturally have a high muscle mass and achieve quick success with building muscle. People with this body type should engage in moderate to heavy weight lifting exercising five days a week. Ideally, you should aim for 8 to 12 repetitions of 3 to 4 exercises that target every muscle group in your body.
Consume The Right Nutrition
You need to consume high-quality protein, polyunsaturated fatty acids, and complex carbohydrates in the right quantity to experience muscle growth.
A consistent supply of protein permanently boosts protein synthesis, which aids in muscle building. It also keeps the concentration of amino acids in the bloodstream high.
Consume plant and animal protein sources like low-fat dairy items, legumes, soybean, fish, and lean meats. To increase protein consumption, you can use supplements like a whey protein powderafter your workout. A whey protein isolate is fast digesting and fuels your body with vital amino acids for quick recovery.
Include sources of complex carbohydrates in your diets like wholegrain products, oatmeal, and brown rice. Avoid simple carbohydrates, like those found in fruits and candies. Complex carbohydrates are primary energy sources that help you to perform well at the gym. If you eliminate them from your diet, you will find it very difficult to increase the intensity of your exercise.
Your body also requires healthy fats to remain in optimal health. Functions like testosterone production and hormone release require unsaturated fatty acids. Some good sources of such fats are coconut and flaxseed oil, walnut, avocado, and fish. The fats found in these food items enhance the good cholesterol in your body. It increases the production of the growth hormone, which consequently stimulates amino acids. Amino acids are the building blocks of the macronutrient protein, which is vital for muscle gain.
Know that muscle growth is a result of a proper diet and training routine. It won’t occur overnight. Therefore, you have to be patient to observe progress.