Many of us dream of our bodies looking like that of the pros, but don’t know the best way to get there. Read on to find out how you can start building muscle like a pro!
1. Focus on compound exercises
It is important to focus on compound exercises including squats, presses, and deadlifts where you can lift heavy weight to force your body to build muscle. These exercises activate multiple muscles groups at the same time, creating more free testosterone and growth hormone to help build muscle quickly.
2. Hit Different Muscle Groups Per Workout
When trying to build muscle, it is important to hit different muscle groups each workout. This will allow each muscle group to rest and not to be overworked which could cause muscle tears.
3. Change Your Workout Routine Regularly
For optimal results, it is good to change up your workout routines every 3-4 weeks as our bodies gets used to routines. This will shock the muscles and help to avoid a plateau.
4. Train Consistently
It is important to stay consistent in your training and to set realistic goals. Your muscles need adequate time to rest and recover, so it is important to not overtrain.
5. Eat High Quality Protein
Protein is essential for helping to build muscle. Eating a variety of poultry, lean beef, fish, eggs, and dairy will help to provide the essential amino acids your body needs.
6. Take Supplements
Supplements such as whey protein can help to provide your body with the additional protein required to build muscle.
7. Get Adequate Rest
Getting adequate rest is important for allowing the muscles to recover and rebuild. The body needs at least eight hours of sleep to be able to repair and grow optimally.
Following these tips will help you to start building muscle like the pros!
What exercises should I do to build muscle like a pro?
1. Squats: Squats are a great exercise for building lower body strength and power, so incorporate them into your routine.
2. Deadlifts: Deadlifts are another excellent choice for building muscular strength and power.
3. Bench Press: The bench press is a staple exercise for developing upper body strength, so don’t skip it.
4. Pull-Ups: Pull-ups are a great exercise for targeting your back, shoulders, and arms.
5. Push-Ups: Push-ups are a staple exercise for developing your upper body strength.
6. Overhead Press: The overhead press is a great way to build shoulder strength and power.
7. Bent-Over Rows: Bent-over rows are great for developing your back muscles.
8. Lunges: Lunges are great for building muscular strength and power in your legs.
9. Lat Pull Downs: Lat pull downs are a great exercise for developing the muscles in your back.
10. Bicep Curls: Bicep curls are a great way to build arm strength and power.
What equipment is needed to build muscle like a pro?
1. Dumbbells and Barbells: You will need a variety of weights, such as adjustable dumbbells and barbells, to change weight and resistance as you build muscle.
2. Resistance Bands: Resistance bands are a great way to add intensity and extra resistance to your exercises to help build more muscle.
3. Pull-Up Bar: Investing in a good pull-up bar is essential for working out your back muscles and other large muscle groups.
4. Kettlebells: Kettlebells are great for adding instability to your exercises and building strength in a multitude of ways.
5. Medicine Ball: Medicine balls are perfect for strength and plyometric training, adding resistance to a range of exercises.
6. Foam Roller: Foam rolling often before and after your workout can help prevent soreness and improve recovery.
7. Heart Rate Monitor: Many modern digital watches come with a built-in heart rate monitor, which is vital for tracking your workout intensity.
8. Jump Rope: Jumping rope is an excellent way to improve cardiovascular health and burn calories while building muscle.
9. Push-Up Stand: Push-up stands are great for helping you to perform proper technique for push-ups, dips and body weight exercises.
10. Protein Supplements: After an intense workout, protein is essential for helping to build and repair muscle, as well as increase strength.
What foods should I eat to build muscle like a pro?
1. Lean Proteins: Fish, chicken, grass-fed beef, eggs, and dairy products.
2. Complex Carbs: Oatmeal, sweet potatoes, quinoa, brown rice, and legumes.
3. Healthy Fats: Nuts, seeds, olive oil, avocado, and natural nut butters.
4. Greens: Spinach, kale, broccoli, asparagus, and other leafy greens.
5. Protein Powder: Whey protein powder for an easy, convenient way to get quality protein in your diet.
6. Cottage Cheese: High in essential amino acids and an excellent source of protein.
7. Fresh Fruit: Bananas, apples, strawberries, blueberries, and other fresh fruits for natural sweetness.
8. Healthy Snacks: Protein bars and energy bars for between-meal snacks.
What type of workout should I do to build muscle like a pro?
If you want to build muscle like a pro, you should focus on a high-intensity weight training program with heavy compound movements such as squats, deadlifts, military presses, bench presses, and bent over rows. You should also incorporate exercises to target smaller muscle groups such as bicep curls, tricep extensions, shoulder press, and shrugs. When selecting weight, be sure to challenge yourself but not to the point where form is not maintained. These types of exercises should be done 3-4 times a week with enough rest in between sets and days to adequately recover. Additionally, make sure to properly fuel your body with a balanced diet and adequate hydration.
