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There are some of us who have always wanted to pack muscles extensively. However, even on trying every possible way, a little portion of the people may find it difficult to get a well-defined and toned body. This does not mean that they are incapable of ever building the desired strength and muscles. If you are one of the hardgainers who need a little more of efforts to get the gains, you are not alone. This article is thus intended to provide you with a number of muscle building tips for you to inculcate in your schedule. These shall definitely go a long way in ensuring you a fit and strong body.
1. Eat Calorie-Dense Foods
Low-calorie diets like fruits and vegetables may be nutritious, but not enough for hard gainers. You need to inculcate highly caloric foods in your diet in order to pack muscles. Dense calorie foods do not really have to be unhealthy. There are ample food options that are not only wholesome but can enable you to gain huge. Moreover, a study suggests that carbohydrates should not be overlooked and added to the diet for spurring the muscle growth. Thus, include foods such as nuts, nut butter, potatoes, salmon, milk products and chicken in your daily diet. These calorie-dense foods shall go a long way in helping you gain strength and build the muscle fibers.
2. Focus on Compound Exercises
Compound exercises are extremely beneficial when it comes to gain muscles. They help the body in augmenting several muscle groups at the same time. Not only do these exercises burn accumulated fat but also pack the body with well-defined muscles. Thus, it is time you give up on overdoing those isolation exercises and switch it with compound exercises. Some of the most effective compound exercises include squats, lunges, deadlifts, chest press, pull-ups, and shoulder press.
3. Lift Heavy Weights
For those struggling to grow muscles, the aim should be to gradually increase the weights they lift. Hence, ensure that you are lifting heavier weights as the time passes in the gym. Besides, you should also lower the number of reps you perform. A study proves that this method is a sure shot success tip for the building of muscles. Do not forget to take 1-2 minutes of breaks between each set in order to gain good recovery.
4. Train Hard
While it is important you don't go overboard with your workout, it is also equally important to give your best in the gym for achieving the desired results. Train every muscle group twice in a week to ensure the growth of your muscles effectively. Since it is highly necessary for the body to have a good recovery time as well, workout for 5 times a week. Your real muscle growth happens outside the gym. Hence, train hard on the days you workout, while giving the body ample amount of rest in the other 2 days of the week.
5. Sleep Well
When you work hard at the gym, your body goes through exhaustion. It requires a good amount of rest for it to recover. Sleep is thus important for rejuvenation of the muscle fibers in the body. As per a research, sleep and the muscle strength go hand-in-hand. Not only shall it facilitate cell regeneration but will also provide you with a strengthened immunity. Hence, make it a point to indulge in sleep for at least 8 hours a day or more to reap maximum benefits.
While you workout, the apparel you carry makes a whole lot of difference in your confidence. Therefore, make sure you wear stylish and elegant gym clothes for keeping up with the latest trends and fashion. For women, Crop Top, O.G. Lockup, Heart Leggings and Girls Just Wanna are great apparels to choose from.
The pivotal point is that hardgainers generally struggle to build the desired muscles due to their lifestyle. It is thus best for you to inculcate these tips in your daily schedule in order to witness maximum muscle growth and the rapid increase of strength.