If you are a fitness enthusiast, then you would have a strong desire to maintain a good physique. If you are an average gym-goer, then you would not want to have a freaky, huge body with striking veins across the body. But your main intention should on developing strength and gaining a good amount of muscle. You will still want others to see the valuable outcome of your hard work without being filled up with deposits of fat on their body. Gaining muscle will not only yield an exciting physique but also offer extra benefits like strength, power with the shredding of fat. It also offers extra benefits like confidence, enhanced discipline, and much importantly, good health. In this blog, we are going to explain the best fitness plan to help gain muscles for the best results.
The Best Fitness Plan to Gain Muscle:
You may choose different types of exercises to target your specific muscles such as chest, shoulder, legs, back, arms, core, etc. But the actual results are achieved only by dedication to your training and diet patterns including a fitness plan.
Training:
- Select the types of training that you can successfully perform for most of the days. You may choose to train for a maximum of 4 to 5 times per week to see results in muscle building. Have adequate rest in between to allow the muscles to recover.
- Select the frequency of training your muscle. You can choose a frequency where you can hit the muscle two times per week with a combination that suits you the best. You go for chest/back, shoulder/legs, arms, core combination, or also chose push-pull combinations to achieve the goal.
- Chose the exercises for each body part wisely so that they are hit properly and also not overtrained. The split exercises should be divided precisely, like 3/4 exercises for the chest and 3/4 exercises for the back. Concentrate on compound exercises and only add isolation exercises to compliment them.
- The volume of the exercises must be adequate such that it will help you in gaining strength depending on your fat levels in the body. If you are obese, then concentrate on losing fat by opting for a greater number of sets and gradually move to increase the weight for developing strength. The rep range will be ideally around 6 to 12 depending on the weight.
- Rest in between the sets is important for impacting your result. If the goal is to build good muscle then 45 seconds of rest in between the sets are ideal. Resting for too long in between the sets will adversely affect the result while also wasting the time in the gym.
Diet:
- The majority of people think that exercise is the major contributor to gaining muscle. But it is rightly said among fitness experts that muscles are largely developed in the kitchen. You must design and stick to the diet plan that is best suited for your goals and constantly assess if they are delivering adequate results or not at regular intervals.
- The diet must be balanced with an equal quantity of complex carbs, proteins, healthy fat sources, fruits, and vegetables to get long-term benefits. Do not opt for short-cut goals or don’t overdo on any portion.
- Plan your meal frequency according to your daily routine. If you are not able to eat for every 2 hours, then go for at least three solid meals every day along with a pre-and post-workout snack or shake.
- Never be afraid of carbs as they are very important to build muscles. But keep them too complex and do not go for refined carbs and sugar. Have white or brown rice, white or brown potatoes, leafy and green vegetables, fruits like bananas, apples, berries, whole grain bread, pasta, oats, etc. Do not overboard in any meal of the day as it may lead to digestive issues. Keep looking at the result patterns and adjust accordingly.
- Protein is also an essential component of muscle fibers. This does not mean that you have to eat too much protein in every meal to gain muscle size in a few days. Just concentrate on targeting one gram per pound of body weight. Do not rely heavily on protein powder but go for whole food sources like milk, cottage cheese, eggs, chicken, lentils, beans, fish, Greek yogurt, etc. Protein powder can be used to provide that extra push after the workout.
- Include an adequate quantity of fat in the diet to balance out the meal. Natural oils that are present in fish, avocados, nuts, and nut butter are excellent choices for your long-term diet.
- Pre- and post-workout diets are key in providing a quick boost to muscles in the crucial window. This must contain a fast-acting protein and carb to regenerate the muscle and activate the body. Post-workout nutrition like whey protein powder can be a good choice after your workout. If you are not opting for whey, then alternate options can be plant protein like pea or soy along with quick digesting carbs.
- You can add one cheat day in the week to satisfy your taste buds and keep the muscle-building plan intact for longer. If you are keeping the diet plan clean for the entire week, then you can go for a couple of cheat meals on the weekend. But ensure that you do not go overboard in this cheat meal so that it may affect your training the next day.
- Be dedicated to your diet plan for longer if you are serious about seeing expected outcomes. It’s true that muscles are not built overnight, but only with several days of committed training and clean diet habits.
Conclusion:
The key to gain muscle is to be committed to the fitness plan by including consistency, discipline, and goals in the regimen. Irrespective of the selection of your fitness plan, it is the commitment that makes the difference. If you are serious enough to get an impressive and healthy physique contact John Madsen who is an expert to provide champion training to achieve championship results with accurate training, diet, and motivation.
