Frustrated with your scale and strength numbers despite those muscle ripping sessions? Do not lose the spirit yet. Perhaps you just missed something or you did something wrong. Building muscles requires a game plan so you can see the progress on a timely manner. Here are some body-building tactics that can maximize the time you spend in the gym.

 

1. Be mentally prepared.

 Decide to build size and don’t stop until you reach the goal. Always remember that muscles don’t increase significantly overnight; you have to put in a lot of time and energy. Don’t drop the workout sessions just because you are not seeing immediate results-because they really won’t shop up that early.

One of the virtues that you must have when building size is patience. In order to avoid frustration, keep track of your progress. Write down what you have accomplished per session and compare them after a few weeks. This way you can see that your efforts are going somewhere.

 

2. Train at night.
   

Training at night is recommended if you are looking into gaining more muscle size. This gives you a freedom to consume calorie-loaded meals in the morning and afternoon. Since you have already stored enough fuel you can have a more productive workout. Eating before hitting the gym is encouraged, and don’t hold back on post-workout snacks because your body needs fuel for muscle recovery.

3. Get the right quality of sleep.

Even brusque muscle-builders need to get quality sleep. Many believe that training is best done between 4-7pm in order to avoid disturbing the natural sleep cycle. After workout your body has to tone down gradually before you feel sleepy. It has to return your blood pressure and heart-rate to normal and wait for the biological chemicals that kept you awake during workout to subside. Training before 7pm will give your body sufficient time to adjust before you put on your pajamas.

It is crucial for anybody who wants to increase muscle size to get quality sleep, it is because sleep encourages muscle repair and promotes positive anabolic response. When the body is at rest the healing mechanisms are activated; meaning those endogenous chemicals needed to build and repair muscles are released.

4. Load up protein before bedtime.
   

Protein drinks are advised before bedtime because protein is needed for muscle growth and repair. It is a biological macromolecule that is used to construct bodily structures including muscles. Therefore a person who wants increase muscle size must load their diet with protein.

 

As you grow in size your daily protein requirement also increases. It would be easier to ensure that you are getting enough of this particular biological macromolecule by drinking protein shakes, powders or supplements. Thankfully, there are lots of them in the market today. But you must make sure that the product is approved by health agencies. Your protein consumption must also be proportion to your body weight.

 

5. Take water breaks.
   

Water is vital for various metabolic processes that are why you have to keep yourself well-hydrated all the time. Sometimes people interpret dehydration as hunger so the given in to crabs and eventually ruin their regiment.

 

You can avoid this situation by drinking plenty of water before and after workout. Mild dehydration can restrict your performance so take small sips of water between exercises. Drink at least 2 liters of water each day, and keep a reminder to take water breaks.

 

6. Vary what you eat.
   

Even if you are not trying to build muscle size you need more than protein. Carbohydrates and fats are also critical in maintaining a healthy body. They provide sources of energy so protein can be used growth and repair of bodily structures such as muscles. Brown rice, corn and sweet potatoes are typically eaten by those who want to gain size because they can give sufficient energy and are easily absorbed. You can get healthy fats from nuts and fatty fish.

Vegetables and fruits should also be included because these contain vitamin, minerals and phytonutrients that work together with proteins, carbohydrates and fats in creating balance within biological systems. Eat plenty of fruits that are rich in vitamin C because this type of vitamin stimulates collagen production which is the most significant constituent of connective tissues. Eating foods that are rich in vitamin Bs is also suggested because these vitamins help in carbohydrate utilization or the conversion of sugar to energy.

 

7. Avoid smoking and drinking.
   

Chemicals present in cigarettes and alcohol can disrupt your body’s normal metabolic processes, it is best to stay away from these when working out to increase muscle size. Cigarette smoking also affects the lungs which will consequently result to low stamina and endurance. Substitute alcohol with healthier alternatives such as fruit smoothies and instead of smoking; use your time to lift weights.