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If you are also fascinated by the macho man looks of the movie stars, the most important thing is to add more proteins in your diet - it's vital to provide muscles with enough nutrition. Muscle hypertrophy occurs when cells work to regenerate muscle fiber, which must be coupled with the amount of protein intake from the food you eat. If you're not providing your body with enough protein, body will be unable to build those muscle fibers naturally. Protein is the most important and essential form of nutrient and is also the foundation of muscle building. Good sources of proteins include chicken, egg, salmon, yogurt, lean beef, and soybean. If you are a vegetarian, add lot of cottage cheese in your everyday diet.
In addition to the adequate protein intake, you need surplus calories every day to build good-quality muscles. A calorie surplus of 500 calories is usually a good place to start promoting muscle gains. The majority of the diet is made up of calories and nutrients should be based on dense foods, such as rice, nuts, nut butter, red meats, salmon, dried fruits, avocados, healthy cereals, whole eggs, and full-fat dairy products.
To build muscles and strength, its important to target alternate muscles set for the best outcome. Training heavy and efficiently challenges the muscles not concentrically but also eccentrically. If done right, the stimulus of heavyweight going down and back up will cause greater muscle tear and rebuild. Rather than focusing on training on single muscles, you must be targeting alternate muscle groups to reduce the risk of injury and it also gives enough time for rebuilding of teared muscles.
While nutrition and workout plays an important role while you are aiming to get more stronger, getting enough sleep is very important. We should have a minimum of 7 to 8 hours of sleep every night for our cells to enter a phase of repair and rejuvenation. Without proper sleep, repairing damaged tissue is less effective and can lead to poor gains and possible injuries. Protein intake before sleep also helps in making hypertrophy more effective.
If you have aspirations to gain bigger muscles, you have to do more to challenge your body. One of the most efficient ways of doing that is working through so-called "multi-joint" movements. Exercise like dumbbell row works on biceps, lats, and abs muscles, using multiple muscle groups that allows you to lift more weights, a key stimulator of growth. Make sure work-outs like squats, deadlifts, push-ups, and bench presses are in your workout to take advantage of that. Exercies that involve multiple muscles can show-up better results over a period of time.
Sometimes we often forget that one of the most progressive ways to overload your muscles with something called "time under tension." Basically you need to slow down your rep speed that will help to concentrate on muscle growth. When your muscles are under stress, while doing a bench press bar or whether your biceps is working to curl a dumbbell upwards, they're under tension from the weight. Experienced lifters use this technique of tension to their advantage. Instead of lifting and lowering a weight, they lift it with a slow tempo. It works for perfectly for workouts like squats, deadlifts, curls, pull-ups, and push-ups.
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