Doug Kalman, R.D., director of nutrition at Miami Research Associates, says that:
“Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way.”
Let’s fix that and help you build muscle like a boss!
1. Maximize Muscle Building By Eating More Protein
The more protein your body stores, the better. But since your body is constantly draining its protein reserves for other uses (like making hormones), it usually ends up with a lack of protein available for muscle building, which is why you want to make sure your body retains protein.
So, what do you need to do? You guessed it – eat more protein!
According to Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University – “You need to build and store new proteins faster than your body breaks down old proteins.”
It’s simple math, really.
2. Focus On The Large Muscle Groups
If you are an avid trainer who has a proper workout plan, you’ve probably been lifting for a while and you might feel like you’ve hit your limit. This is not true.
You’ll be able to build your muscles further and quicker if you focus on the large muscle groups, like:
3. Drink Pre-Workout Shakes
According to Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston, pre-workout shakes are crucial for your muscle growth.
“Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Tipton.