Looking to ditch the Dad-bod and sculpt a muscular physique that turns heads and shows off your strength?
If so, you’re not alone, and need these quick muscle-building tips for guys in your arsenal.
However,building muscleoffers more benefits than just looking good.
Shutterstock
That’s whereETNTcomes in.
Get your protein.
It’s no secret that consuming adequate protein is essential for building muscle.
Shutterstock
They also need protein, which contains the building blocks for muscle.
7 Essential Exercises for Men To Prevent Muscle Loss After 50
Get enough calories.
Building muscle requires energy, so verify you’re eating enough calories to support your workouts and recovery.
Shutterstock
But this doesn’t mean you should go on a junk food binge.
Focus on nutrient-dense whole foods that provide the fuel your body needs.
“It’s very tough to build muscle when in a caloric deficit.
Shutterstock
Do resistance training.
“Your body adapts to the stimulus you give it,” says Masi.
Incorporate strength training into your exercise routine, focusing on compound movements that work multiple muscle groups simultaneously.
Shutterstock
Perform multi-joint exercises.
“This allows more muscle to work simultaneously than when performing single-joint exercises.
The effect is a larger post-exercise release of anabolic hormones.”
Shutterstock
5 Exercises for Men To Increase Testosterone
Stay hydrated.
Proper hydration is often overlooked in muscle-building but is essential for overall performance and recovery.
“During resistance training, your body increases blood flow to the target tissues.
Shutterstock
Prioritize sleep.
Muscle growth doesn’t happen in the gym.
Aim for seven to nine hours of quality shut-eye per night to support your muscle growth goals.
Shutterstock
“Every rep in the gym makes you weaker.
It isn’t until you rest and recover that you reap the rewards of all that hard work.
5 Bad Fitness Habits That Cause You To Lose Muscle Mass
Eat healthy carbs.
Shutterstock
Researchshows carbohydrates are your body’s primary energy sourceespecially during intense workouts.
Opt for complex carbs like whole grains, fruits, and vegetables to fuel your body with sustained energy.
“Carbs are the best signal for insulin, a major anabolic hormone,” states Masi.
Shutterstock
“They’re stored in skeletal muscle with water molecules, which makes the muscles swell and look larger.
Don’t rely on supplements.
“Supplements can help, but only marginally,” says Masi.
Shutterstock
“Creatine monohydrate is well-researched and known to be safe and effective.
While supplements can be helpful, they shouldn’t replace a balanced diet.
Focus on getting your nutrients from real food, and use supplements to fill in the gaps.
Shutterstock
Control your reps.
The way you perform your reps matters.
Focus on proper form and controlled movements rather than just lifting heavy weights.
This approach reduces injury risk and helps you target the right muscles.
This disruption is a great impetus for muscle growth,” explains Masi.
5 Nutrition Secrets for Men to Build Muscle & Lose Fat
Engage the mind-muscle connection.
This mind-muscle connection can help you more effectively activate and engage the targeted muscle group.
“During sets, you want to feel the target muscle working,” says Masi.
That indicates that you hit the tissues you were trying to target.”
Track your progress.
“Taking pictures is a good way to get side-by-side comparisons over longer periods.
Record your workouts, noting the exercises, weights, and repetitions.
Tracking your progress allows you to set goals and see how far you’ve come on your muscle-building journey.
