At a certain point in our life, we all desire to build a strong, well-balanced physique. Nowadays, people would like to have lean body muscle instead of a hugely muscular and eye-popping body but instead of going through a tough workout but would prefer to simplify muscle development process. Most people who join the gym want to see the results of their hard work without it being hidden under a layer of unwanted body fat.
Building a good physique not only grants external benefits like strength and power, it also provides many internal benefits like confidence, increased self-esteem, self-discipline, and willpower. And of course, if you’re suffering from obesity, then trying to build a good physique will eliminate problems like PCOD, hyperthyroidism etc. for you.
So today, we will try to simplify muscle development by focusing on the entire routine you need to follow in order to get a good physique by healthy muscle development. Let’s get started!
The key to muscle development is to commit wholly to a reliable plan. Then try to practice control, consistency, and persistence with that said plan. In simpler words, you won’t notice any desirable changes until you are actually committed to that plan.
Things you need to simplify muscle development
- Pick a plan: This is the first important step. Pick any plan which suits your needs. If you are focusing on losing weight, then choose a plan based on that or thinking of increasing muscle density, choose something based on that.
- Stick to it: The second part is tough, but with proper determination, anything is possible. Try to stick to the plan for at least 6 months to notice any changes. If not, change it!
If you are already on a weight loss diet that hasn’t been effective on your body, then, a change is needed. But many a times, it might be that you are scared because–what if the new diet increases your weight instead of decreasing it? The only way to overcome this is to trust yourself and embrace the change.
Changing your plan every month can result in no physical change. Stick with it for 6 months, focus on your base and build a solid foundation, then make the necessary changes, if needed.
Training for muscle development
1. Days for training
Training four times a week is ideal. Choose the respective dates but don’t keep a long gap between them. Monday, Tuesday, Thursday, and Saturday sounds good, and keep Wednesday, Friday, and Sunday as off days.
2. Choose frequency
Split your body between two parts, upper and lower. That means Mondays and Thursdays will focus on the upper part, Tuesdays and Fridays will focus on the lower.
3. Exercise selection
Focus on big compound exercises instead of small isolation movements. Choose two exercises that focus on large muscle development like, chest, back and legs, and one for small muscle development like, arms, shoulders and calves.
4. Sets and rep range
Don’t push yourself too hard. This might result in severe pain, and you will miss a couple of days. A little bit of soreness is okay. Try for 4 – 5 sets per exercise, and depending on your goal, 4 – 12 reps are ideal.
5. Rest periods
Rest is important during your training period; it helps you not to get tired easily. An ideal time range per exercise would be 45 – 90 seconds, depending on the person who is performing the routine.
Nutrition to simplify muscle development
Every year a new diet plan emerges, and it guarantees you the results you are after in an astonishingly short amount of time. But we all have read in our science books that a balanced diet is required to function properly.
So, the diet that you choose to follow should contain power-packed proteins, some carbs, and healthy fats to keep you running. This combination will have long term health benefits and will simplify muscle development.
Points to remember for your food intake
1. How often should you eat?
There are two processes you could follow. Eating a small but satisfying meal every two hours to satiate your hunger. Or, 3 solid meals with 2 snack times, depending on your schedule.
Proteins are an important part of muscle development. Try to consume 20 – 30 grams of protein with each meal for better results. And if you rely on protein powder, turn it a notch down.
3. Carbs and Fats
Don’t shun them completely from your diet as they provide energy to your body. Try to keep 4 grams of carbs per kg and 1 gram of fats per kg daily for better results.
4. Avoid alcohol and processed foods
Alcohol can negatively affect your ability to create muscle and lose fat, especially if you consume it in excess. And processed foods are rich in fat and salt/sugar. They are calorie-dense that may lead to inflammation.
5. Cheat Days
If you follow your diet schedule properly and it is relatively clean and full of the good stuff, then take a meal on the weekend and replace it with your favourite food like ice cream, or biriyani, whatever you like.
If you are motivated then you should also join a muscle development forum, a place where similar views are exchanged.
So, we have learnt that to simplify muscle development, you must be willing to commit to a plan for at least 6 months before making any changes. Proper training and proper diet go hand in hand. Focus on protein-rich foods but don’t leave carbs and fats out. Dedication to the plan will pave a long and healthy way.
If you found this article to be helpful, then do share it with your friends and family members and spread the good word. If you have any ideas that you want to share with us, feel free to do so. Thank you for reading this article, and have a great day!