Fitness & Exercise

How To Build Muscles The Healthy Way

How to build muscles
Written by Collins Nwokolo

How to build muscles

Fitness continues to become a trend in the current world, as many fear the many diseases that arise due to unhealthy diets. These health issues may include diabetes, high blood pressure, cardiovascular diseases and other chronic illnesses.

With this in mind, you may wish to be fit through regular exercising. If you are passionate about changing your body’s appearance completely, you may as well indulge in muscle building, which involves doing exercises that develop your muscles further, especially through tension.

Muscle building is quite a task since it requires dedication, consistency, and perseverance. As you build more muscles, you must lift heavier weights and thus become stronger in the process. Among the common compound exercises that build muscle include deadlift, squat, row and bench.


Healthy Ways To Build Muscles


1. Become Stronger

Muscle building requires an increase in strength from time to time. To increase strength, you must gradually increase the exercises, causing overall muscle mass increase.


2. Increase Frequency

Often muscle training triggers muscle growth. Therefore, the increase in the frequency of doing a particular exercise makes you improve your technique and enables you to lift heavier weights. For example, increase you squatting to five times a week if you normally do three times.



3. Eat More

The food you consume acts as the fuel for your workouts and muscle recovery. This means that food shortage cannot help you build muscles. The best foods to focus on are proteins since they are the most effective in muscle building and recovery of damaged muscle tissue.

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4. Consistency

Being consistent in muscle building is the key. Therefore, it is advisable that you eat well and acquire an effective training program.


5. Recover

The heavyweight lifting wears and tears your muscles tissue. For a muscle to grow bigger and stronger, you must allow recovery by taking breaks, consuming plenty of water and sleeping.

List Of Muscle Builders

Aside from the change in routines, increase in workout frequency and consistency, there are muscle builders that can propel muscle building by maximizing your growth potential. These list of muscle builders supplements that if well consumed, can help you reach your targets easily.


• Whey Protein Powder

Among the multiple mass gain supplements, whey tops the list since it pushes protein synthesis. It is a form of milk protein that contains branched-chain amino acids at high levels. It is beneficial since it digests at a fast rate, thus rapidly accesses your muscles to begin muscle building and increases blood flow.


• Creatine

Creatine is a combination of three amino acids, namely; methionine, glycine, and arginine. It increases fast energy in muscles hence allows you to do more reps. It also increases long-term growth by drawing water to your cells. Generally, creatine stimulates growth.


• Beta-Alanine

Naturally, our bodies produce the nonessential amino acid, Beta-alanine. After combination with histidine, the end-product is carnosine, which enables muscles to have increased endurance and strength when released in high levels.

In conclusion, muscle building requires dedication and knowledge regarding the list of builders. With careful consideration and intake, whey protein powder, beta-alanine, and creatine can boost your muscle building.

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About the author

Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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