Gain muscle does take a lot of time. This might be quicker in the initial years but slows down with the passing of time. This is the time you need to muster up patience and not take the foolish step of choosing steroids. This is definitely an ‘unhealthy’ choice. As time passes, you realize that the lifting numbers do not rise as quick and the speed of gaining muscle also slows down even if you have been eating well.
Few Strategies followed can be helpful for the advanced lifer sans any steroids.
Strategy 1:
Go for training 4 to 5 times a week:
Ensure this is consistent and nothing more or less. The ability for training hard can increase for the advanced lifter. This means you need more time to recover and rest. You need to be aware that a visit to the gym on a daily basis or even for a number of times in the same day does not speed up the process in any way. This can only be a hindrance to the recovery.
Strategy 2:
Duration of training:
The sessions need to last between 60 to 90 minutes. This needs to include the stretching and warming. You can lessen the time duration depending on the intensity of the session. All you need to concentrate is going to the gym and doing the set number of exercises after a warm-up and then leave. This helps on better focusing.
Strategy 3:
Rep Range:
A rep range of 8-12 is ideal for compound exercises and 12-20 for isolation. This range ensures you are safe from any injuries which occur at low rep ranges. There is less of fatigue and this can help you train frequently. High rep ranges do help in building of muscles.
Strategy 4:
Diet:
All the above strategies will not work well if you have not planned on the diet. What you eat can make all the difference to the 1 hour training you go for. Every essential macro-nutrient needs to be included in your diet, and that too, in a good quantity. The fats consumed can be of a moderate quantity.
Eating more can be difficult for many, but with the passing of time this settles.
Additional Tips:
* Choose to eat 4 to 5 times a day. The meals can be small. This ensures that the metabolism of your body is working well. Eating well ensures that the body does not consume any muscle.
*Sleep the required 7 to 8 hours in the night. Lack of sleep is of no help to the building of muscles. It is during this time that the testosterone and growth hormones are released. This helps your body to grow and also recover. Lack of sleep is a barrier to the building of muscles.
*A routine workout is not what can be ‘ideal’ to the building of muscles. You need to ensure you challenge yourself, but if you choose routine then make sure you look for the personal best when exercising.
