5 Ways To Help A Weightlifter Gain More Muscle

5 Ways To Help A Weightlifter Gain More Muscle

Written by Deepak Bhagat, In Health, Published On
June 16, 2021
Last modified on August 28th, 2021

Weightlifters are always on the go and have to eat right. They train hard, work out a lot, update their meal plans according to what they’re supposed to do for protein intake to bulk up fast.

Most of the time, the complementary use of protein powder and dietary modifications increases overall muscle mass, and the desired physique is achieved in no time!

If you are interested in learning how to bulk up, here are some of the most effective ways that weightlifters use. Consider the following methods if you are looking to build up more muscle.

5 Ways To Help A Weightlifter Gain More Muscle

Eat more protein

eat more protien

Protein is essential for muscle bulking. If you want to add on a few extra pounds of pure muscle, you ideally recommend that you follow the daily protein requirements.

Consequently, the amount of protein that must be taken should be in conjunction with your height and weight to effectuate a proportional distribution of muscle mass.

You can either take protein through natural sources like eggs and meat or take on a protein powder to help you through.

The majority of the gym-goers prefer the latter since it offers more convenience and practically helps them determine their protein intake for the day.

Plan out an exercise routine

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Routinely building your muscle can help maintain and increase muscle mass. This is effective since muscles are more prone to absorb protein when they are constantly being used.

If you want to get fast results, consider hiring a gym trainer to help you plan out the individual routine that would fit your body type precisely.

It is highly recommended that you get a tailored program according to your needs and consult the guidance of a dietitian and trainer.

This can expedite the whole process of muscle bulking and can also relatively help you develop healthy muscle proportion.

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Small Frequent Meals

Small Frequent Meals

Muscle builders often emphasise that “small frequent meals” are essential in building more muscle. This type of method is preferred since it helps the body gradually adjust to taking in more protein.

It is also comparably more efficient in helping the body digest more of the needed macronutrients.

Since eating all of the required protein in just one sitting may sometimes be daunting and challenging, it is essential to split up the meals 5 or 6 times per day.

Always remember that small frequent meals are best paired with regular exercise. This will help even out the protein distribution in the areas that you want to enhance.

Other Protein Sources

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As previously mentioned, protein is often difficult to take when you just solely rely on food sources.

You may end up constantly finding yourself filled up with a lot of food. Fortunately, protein powder and shakes are there to help you gain additional protein most conveniently.

What makes these alternative protein sources ideal for bulking is that they are cheaper and easier to prepare.

With just a few cups of water, you can add on some powder and shake it accordingly. It is also easier to ingest, and you may find yourself gaining more protein than usual.

Rest and Sleep

rest and sleep

Rest is essential if you want to add on a few extra pounds of pure muscle. Bulking wouldn’t be much of a success if you exercise and eat without the needed rest.

Consequently, sleeping can help the muscles recover and improve the functionality of the body.

Studies have also shown that supplementing rest and sleep with regular exercise can augment gym training sessions. Take advantage of good 8-hour sleep to ease up some of those hard gains.

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