Injuries are an integral part of every sport. Nobody likes to hear that, but it’s true. The more physically demanding the sport, the more common the injuries are. And bodybuilding, even on an amateur level, is one of the sports that requires huge effort. That’s why you will get hurt sooner or later.
But that’s just a minor setback, not a reason to give up. It is important that you fully recover, not a rush comeback, because that way you risk a much more serious injury. Also, don’t just rest, but do the exercises you can. Once you fully recover from the injury, you should follow these bodybuilding tips for bulking up.
1. Make the initial shape as good as possible
When you start building mass, start from a lean state. This is an ideal starting point, because your body will cooperate better. Depending on whether you are a woman or a man, the body will use a certain percentage of fat as a boost during strenuous workouts so don’t go too low with body fat percentage. The results are great, because you will do quality training, recover faster and gain bigger muscles.
2. Choose the right foods
Nutrition is the most important factor in both recovery and bulking up. Your body needs protein and carbohydrates to repair muscles that you have damaged during training. Unfortunately, the diet is often underestimated, although it dramatically accelerates the healing process. This diet includes nutrients found in a variety of foods. A variety of meals is recommended. Pay attention to the choice of foods, because many of them can encourage inflammation in the body. In that case, avoid foods that are fried, processed white flour, eggplant, potatoes, hot peppers, etc.
Don’t forget about hydration and drink plenty of fresh juices, made from fresh, organic vegetables. This drink contains a lot of enzymes and vitamins that will help you recover as quickly as possible. When it comes to healthy foods, choose onions, radishes and beets. Ginger is always a good choice, because it has powerful anti-inflammatory properties. It will help keep pain to a minimum. Carbohydrates are also needed by your body to fuel it during exercise. You will be completely ready for training if you enrich your diet with nuts, seeds, avocados, oils, etc. Consume fat in a controlled way, opt only for good fats. Amino acids are essential because you can’t build muscle without them. Make your meals rich in chicken, tuna, etc.
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If you train too much, that can be counterproductive. Instead of forcing a bulk, plan a quality recovery. Most beginners associate weight gain with lifting heavier weights or more reps, but if you don’t recover enough you won’t succeed. Poor recovery prevents you from successfully gaining weight. It is recommended to rest for a few days before returning to the same muscle group. Otherwise you run the risk of injury.
4. Establish a good night’s sleep
Every sports enthusiast should be aware of how important sleep is. Lack of sleep has a dramatic effect on the whole body, and thus on the muscles. If you do not get enough sleep and you realize that you are no longer achieving the desired results in the gym or that you simply do not have enough strength. Muscle that has not recovered cannot grow, so training is then only counterproductive. Without sleep there is no good recovery. Stress hormone is released the most during training, and in order to get it in order, we need a good recovery. So we need a calm state of mind and that would mean we need a good night’s sleep.
Glycogen reserves are stores of energy that our body uses for energy during the day for various activities. They are better known as muscle fuel. In order to create the best possible sleeping conditions, try to always go to bed at the same time and use a comfortable mattress. It is also important to sleep in a darkened room or use eye protection. Darkness is a natural signal to the brain that it is time to sleep. In addition, avoid alcohol, heavy food 3 hours before bedtime, as well as the phone because of the blue light. All that can disrupt circadian rhythm. Do not consume energy drinks just before bedtime and try to get rid of gloomy thoughts and worries.
5. Plan your workout well
Although diet, good sleep and rest are very important for your body, workout is paramount. Regardless of the fact that you have established an appropriate routine, make sure that your muscles are constantly receiving new stimuli. You will achieve this by changing the type of exercise, intensity and duration. You will simply make them adapt, evolve and grow. Otherwise, your body could get too used to the same regime and that will reduce the quality of training. We are sure that you will sometimes feel this change in your muscles.
For example, you did a new exercise and the next day you noticed that you burned more muscles than you thought. However, the next time you train that muscle, you will not feel so much pain. It adjusted to the training. When you start building muscles, focus on complex exercises, resistance exercises, calisthenics, HIIT, etc. Finally, cardio is important for maintaining cardiovascular health and general fitness.
6. Find the right technique
If you want to build muscle as fast as possible, you need to train with intensity and bring the muscle to failure soon. However, if you have decided to train this way, pay attention to performing sets. Our advice is to make them almost unsuccessful and to leave at most two perfect repetitions. When you train almost to muscle failure, you will act a little differently. Then you will work hard on the sets and perform them strongly, but you must pay attention to the technique at all times. It must be completely accurate.
7. Monitor body weight
To get a better insight into your progress, don’t forget to monitor your weight gain rate. Only then will you be able to maximize muscle growth and minimize fat gain. The body is able to build muscle quickly, but sometimes gaining weight can be a consequence of increasing body fat. So take care of that, but mirror is also important, since mirror will show you progress as well.
If you have started bodybuilding or if you are still thinking about starting sports, you must be careful very early. You need to adjust the exercises to the appropriate shape, because that way you will avoid injuries. However, injuries often occur. A moment of poor attention or a bad day is enough to hurt yourself. So try to get as much information as possible about bodybuilding, do not bend your spine when performing exercises, choose adequate supplementation with expert advice and lead a healthy life.