How to Build More Muscle

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Go big or go home! It’s the likely motto of people who want to get bigger muscles. But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well as a bit easier. Here are five examples of ways to improve your workouts.

Compound Exercises Target Several Muscle Groups

Multi-tasking is big when it comes to the workplace. It’s also a big hit in the gym. But it does not mean you’ll be doing multiple exercises at the same time. You just need to do one exercise which targets multiple muscle groups at the same time. That’s where a compound exercise comes in. Compound exercises target several muscle groups at once. Unlike isolation exercises, like a traditional bicep curl, which target only one muscle. An example of a compound exercise is a squat. A squat will target your glutes, thigh and leg muscles at the same time.  Remember to push through your heels to build your gluteal’s.

However, there is a downside to compound exercises. If you have a weak muscle in the compound’s group, you’re sure to get tire easily. That’s why it’s good to have a balanced training regimen that target all of your muscles.

Do Your Strength Training First

If you do strength training and cardio, it’s best to hit the weights first, then the aerobic exercise. The basis for this is that if you perform cardio exercises first, by the time you do strength training your muscles will already be tired. If you perform weight training first, your heart rate will already be up, so your body won’t have problems transitioning to the cardio exercise. Your muscles won’t be as tired, since, typically, you’ll be performing upper body exercises. People who want to lose weight should also be glad to know that after strength exercises, your metabolism peaks. You burn calories even at rest. But if you follow it up with cardio, the fat-burning intensifies.

You Need To Eat Carbs and Protein Right After A Workout

Probably the best advice you’d love to hear is: eat immediately after a workout. However, don’t go binging or eat just about anything. Aim for a 4:1 carbohydrates to protein ratio. Why these nutrients and what’s with the ratio? Carbohydrates are fuel for the body, and you’ve lost lots of fuel during the workout. Protein is to make sure your muscles are supplied with fuel to grow stronger and rebuild itself. In terms of the ratio, don’t worry, there’s no need for calculations. Just take four parts of carbohydrates and a part of protein. That’s why some people suggest a shake composed of chocolate milk and a medium sized banana. Besides the carbo and protein boost, you’ll also get a good dose of calcium and potassium. If you want an actual meal, some brown rice and lean meat or fish also makes a great post-workout meal.

Keep Your Workouts To One Hour

Most people think that a workout session should always last for hours on end. However, that may not be the case. Unless you’re a professional athlete who is preparing for a competition, that may not be a good idea. Keep in mind that your muscles need rest to heal itself to become stronger and grow. Burning yourself out won’t be doing your muscles any favor. Instead, target an hour or less for a workout.  (My workouts are under an hour with my weight training taking about twenty minutes every other day and cardio the remainder.)

Add Weights Gradually To Your Workouts

While on the topic of burning your muscle out, remember not to add too much weight during your training session. Adding weights should be gradual to allow your muscles to adapt and not be overwhelmed. Injuries can occur when you force yourself to take on more than what you can chew at the weight room. The rule of thumb is to add five percent of weight per week. For example, if you bench press one hundred pounds, add five pounds the next week. Doing this, gives your muscles the challenge it needs without straining it. If you’re a beginner and you have trouble with the five percent per week, add another week so you can fully adjust.

As you try these hacks, remember to wear the comfortable workout clothing. You should also have durable shoes with lots of protection that are comfortable and safe. Cross Training shoes, for example, are great for workouts.

Finally, despite your desire to build more muscle in less the time, don’t forget to enjoy your workout. The more you enjoy it, the easier it will be.

Enjoy Your Next Workout

Thomas W.

Weight Training For Beginners

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights and machines. Do some body weight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, most gyms have all the equipment you’ll need to become fit.

You’ll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Weight machines have improved greatly through the years so it’s not a bad thing anymore to use machines.  You’ll see many body builders now days on different machines.

As you continue to build strength you might want to consider adding free weights into your program. Do barbell squats instead of the squat machine. It’s a compound exercise that works every muscle in your physique. 

What about your diet? It depends on your current situation. If you’re skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:)  I used to eat lots of peanut butter too!  Now if I just look at the jar I gain weight:)

Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

If your overweight, this is what I did to lose weight while building strength and fitness: Fiber tablets twice a day, ate lots of protein, lifted weights every other day and reduced my carbs to under 40 grams a day.  (Mostly got rid of regular desserts and bread!)  There are plenty of low carb meal plans out there…check them out.  Including plenty of bread and dessert ideas:)

Rest in muscle building is as expedient as eating and working out. ( I can’t stress this enough! Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.

 

Hopefully, this helps you on your way to health and fitness!

Thomas W.

What is a Caveman Diet?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

What is a “Caveman Diet”?

A Caveman Diet or better known as the Paleo Diet is a diet where you basically eat how a caveman ate. No sugary foods and processed foods. Cavemen did not have hot dogs and burgers, nor taco’s for lunch or a bag of chips for snack time. They had to hunt for their own meat. In its most basic definition, a caveman diet is a diet where you just eat meat, nuts, fruits, vegetables and drink water; LOTS of water! ( I add water based drinks like Crystal Light and Tea, because I like them:) (Try protein chips instead of regular chips!!)

If you remember in your history book in school you may have seen cavemen pictures most probably. If you notice, the cavemen are built really well with very little body fat! That’s something for you to think about. They have very fit bodies because they don’t sit around watching TV all day or use a computer 10 hours a day and eat junk food.

They eat lean protein, run around looking and hunting for food. They even have to chase their food really long distances just to eat! Considering this, the “Caveman Diet” was born. Eat “natural food” and get plenty of sleep and exercise. It sounds simple and it could be simple depending on your addiction to sweets or processed foods. Anyway, once you get started after your first few days, it’s time for a tasty healthy lifestyle for good!

The amazing benefits of following the Caveman Diet:

  • Improved sleep
  • Increase in muscle mass
  • Greatly increased speed of weight loss
  • Less or no bloating
  • Reduced allergies
  • Better absorption of nutrients from food
  • Greatly lowered risk of heart disease, diabetes or cancer
  • Mental clarity
  • Healthier gut flora
  • Increased lipids
  • Improved mood or attitude
  • Clearer skin
  • Healthier looking hair

But does the Caveman Diet come with side-effects? Is it really worth it? According to Robb Wolf, the only side-effect of following the Paleo diet and eating like a caveman is that it will bother your friends how great you’re going to look after being on the Caveman in short time!

For example, If you’re in a restaurant and your friend asks to order for you and he/she orders something that’s not really “Paleo” then you’re going to have to refuse which might bother other people and you might be considered a “party pooper!” but real friends will support your Paleo diet and will admire you eating like a caveman!!

So do the pros outweigh the cons? I think so, but you’ll have to decide for your self:)  I know, I’ve lost over thirty pounds on this and I’m not starving!  Just saying:)

Have a Wonderful Day!

Thomas W.