GETTING big, stronger, and leaner requires a lot of hard work and consistency. In the gym, this means focusing on progressively increasing weight and challenging yourself to push past a strength plateau. Outside the gym, it means preparing meals with protein-rich foods, consuming enough calories, and getting plenty of rest. Despite these challenges, most guys can build muscle mass, How Estrogens Affect Muscle Growth.
The first step is to choose the right training regimen. The best way to gain muscle is through resistance training, especially when using multi-joint movements such as the squat, bench press, and lunge that target several muscles at once. This type of exercise generates the most muscle-building hormones, such as testosterone, and stimulates type II muscle fibers.
Top 10 Muscle-Building Foods Every Man Should Eat
Carbohydrates are also important for fueling your muscles, but only when consumed in moderation. You should consume carbohydrates mainly from whole grains, fruits and dairy products (e.g., milk, yogurt). Choose low-fat or fat-free versions of these foods to reduce your intake of saturated fat.
Protein is vital for building muscle, and it can be obtained from a variety of sources, including meats, fish, eggs and legumes. Try to eat a minimum of 1.6 grams of protein per kilogram of your body weight daily, or about 0.8 grams of protein for every pound you weigh. In addition to eating protein with each meal, make sure to bookend your workouts by consuming a post-workout protein shake or recovery drink and by consuming some protein at each snack time.