Want to flash those bulging biceps? Cool! That’s surely what men want these days. But, it’s not that easy. Picturing yourself with those abs and chiseled body is a great thought. Well, you need to put in some hard work to achieve the results.

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This is exactly where people mess it up.

So, are you ready for the challenge? I’m sure you are!

Well, there are some tips which can help you pack those swanky muscles in no time.

Increase the intensity of the workout

One of the key factors to gain muscle mass is that you need to invest time and effort. When you’re working out, the muscle fibers undergo wear and tear. This process triggers your muscles to expand. So, you constantly need to test your muscles to perform at high intensity.

Over time, this trains your muscles to get stronger and with the right nutrition they develop and grow bigger.

Eat more protein

This is a vital step. Protein is the building block of all muscles. After a strenuous workout, protein intake is essential to facilitate the recovery process. All the muscular breakdown is repaired through the intake of protein.

Ideally, you need around 1.8g of protein per kilogram of your body weight for recovery.

Sleep well

Sleep is one aspect you cannot afford to miss. Experts suggest that you need to sleep at least 8 hours to get optimum rest and recovery. When the human body is in the sleeping phase, it releases a growth hormone which helps your muscles grow in size.

According to a study by the Journal of American Medicine and Association, there is substantial difference between getting a 5 hours of sleep and 8 hours of sleep. This difference can reduce your testosterone levels by as much as 10-15%. You surely wouldn’t want that.

Get this straight! Rest and workout go hand in hand. To build some serious muscle, you need to ensure you get enough rest.

Reduce the rest between consecutive sets

You should aim to have a rest period of 30 to 90 seconds between your reps. It might sound less but that’s how it works. Research shows that this duration is ideal for the body to release the human growth hormone and testosterone.

It’s necessary that you fatigue your muscles. The process is necessary to facilitate the hypertrophy process. So, stay pumped up to feel some pain. It will help you maximize the gain.

Eat casein

Before you doze off, have some casein. It’s a slow digesting protein and is ideal for to fuel your body with a constant supply of protein while you’re asleep. It keeps the flow of healthy amino acids in the bloodstream for up to 7.5 hours which provides you with an ideal recovery.

Milk-based foods such as cottage cheese, yogurt or a protein shake can do the job for you easily.

So, packing on some muscles is just about getting the basics right. Plan your workout and follow it with a good diet. With constant efforts and hard work, you’ll feel the pump and strength. Don’t be afraid to sweat it out. You’ll get the results you always wanted! 

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