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1. LIFT HARD

Fact is your muscles will not get that stronger and bigger when you lift lighter weights or do isolation exercises. The truth is when your muscles get stronger that is when your muscles start to grow bigger. In order to grow your muscles stronger the most important thing to do is perform compound exercises using heavy weights

Compound exercise using heavier weight will help you grow your muscles bigger and stronger much faster. Lift heavy weights for a few sets of about five reps for an hour atleast 4-5 times a week, and you’ll get bigger and stronger. 


2. EAT SOMETHING IN EVERY 3 HOURS

Eating every 3 hours and consuming ” 6 meals a day ” has been a standard Muscle building advice for a very long time.

Studies show that following a higher meal frequency with a larger number of meals a day will increase your overall rate of fat loss and improve muscle growth. If you don’t eat often enough, you can limit the rate at which your body builds new proteins.

Make sure you add atleast 15 – 20 grams of protein in every meal you consume every 3 hours.

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3. EAT MORE PROTEIN

As we all know Protein is termed the building block of the body. Protein is made up of amino acids that help with cellular function and muscle repair. 

Now that you are lifting heavy weights, you need to add more protein to your body in order to repair that wear and tear of muscles. You can’t build big muscles without a proper supply of protein.

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4. SUPPLEMENTS

There are tons of supplements on the market that claims to support muscle mass growth but unfortunately not all of them work, not all of them are of good quality and most of them are a total waste of money. Still there are plenty of  Supplements that work but you gotta make some right choices while selecting them. If you don’t want to waste your money on unneccessary supplements then do check out our article Top 4 supplements to build muscle mass .


5. DRINK ENOUGH WATER

Water is often overlooked and it’s importance cannot be overstated. Water is the most important nutrient in our body. 

Water comprises up to 70% of the body and if your body is dehydrated, chances are you’re not going to have a very productive weightlifting session and your muscle size suffers as well. 

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6. SLEEP ATLEAST 7 HOURS

Lack of sleep affects your ability to grow and repair muscle. Sleep for atleast a minimum of seven hours a night. 

Studies suggest that your body produces most growth hormones while you are sleeping.

Sleeping less than seven hours that too on a regular basis can put the brakes on protein synthesis which in result may effect your muscle growth.

 Therefore the more you sleep the faster your muscles will heal and recover.

 

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