For some people, increasing muscle growth is a common fitness goal. For the general public and athletes, increased lean muscle mass is associated with improved athletic performance, improved health, and reduced injury rates. For the elderly, gaining lean body mass can improve their functional capacity and enable them to complete activities of daily living.

In most circumstances, the main goal is to increase or "to tone" up muscles. The fitness industry has many training and nutrition recommendations to help you pack on size. However, these claims are usually based on personal experience rather than research-supported methods. While personal experience is important, to optimize your adaptations, you must apply tips backed by research. Below are training and nutrition techniques that have been tested in gyms and research institutions to help optimize muscle growth.

Focus on Protein.

Eat at least 1 gram of protein/pound of body weight per day. Proteins provide amino acids, which are used as building blocks of muscle proteins. The recommended daily protein intake is set at less than 0.5 grams per pound of bodyweight for the average person. Still, studies have shown that athletes, especially those related to muscle mass and strength, require about double the number. Beginners should consume around 1.5 grams of protein per pound of body weight during the first 6 months of exercise. That is because the muscles respond faster to training. To get the best protein and supplements, visit the Nutracore Supplements website.

Always lifting heavy

You might think that you can enhance your abilities by curling from a crazy load or pressing a few reps, but the opposite is true. Small repetitive training in the range of 1-3 will help you overcome the muscle plateau. Still, it also makes training with enough volume to encourage muscle growth difficult for someone other than a weightlifter. On the other hand, repeating too much may not increase strength.

Rest Intervals

Rest interval is the time elapsed between sets. Break time can have a significant impact on exercise intensity and overall effectiveness. Theoretically, short rest intervals (< the 30s) increase metabolic stress and accelerate the production of myogenic hormones (testosterone 3, hormones, IGF-1, etc.).
However, the benefits of short rest periods have been controversial recently, as there is evidence that hormonal spikes may not be the only important factor in muscle growth. Conversely, longer rest intervals (> 90 seconds) allow you to fully recover between the two sets and maintain a high total amount of training throughout the training process.

Use Targeted Isolation Movements

Just because you need to focus on large lifting exercises does not mean that you cannot schedule isolated movements such as biceps flexion and calf raising. These exercises can increase the volume of the program (another important element of muscle building) and bring up lagging body parts. Moreover, you cannot bear the same weight as squatting and deadlifting, so do not burden the nervous system so that you recover faster.

Attitude is Everything.

Your attitude towards any job will help you a lot to be successful. A mediocre plan completed with solidity and enthusiasm is better than a perfect semi-finished plan. Therefore, when you enter the gym, be happy, determined and ready to take your head off the lion. That way, you can get muscle mass before you know it.

Eat Frequently

Eat a diet containing high-quality protein and carbohydrates every 2-3 hours to provide constant energy and amino acids to grow muscle throughout the day, so you can gain weight and stay lean. The important thing is to keep the size of each meal the same. If you overeat with a 1,200-calorie lunch, you'll be less likely to eat 2-3 hours later and responsible to gain the wrong kind of weight, since calories in surplus of what the body can process are often stored as body fat. Aim for at least six meals every day and shoot for 8, which for the 180 pound guy would consist of 500-600 calories per meal.

Conclusion

We hope this can give you information on how to exercise and optimize your diet to build muscle. The real key is not just to add your favourite foods but also to add easy-to-prepare foods. Because in future, this is exactly the food you can stick with.