11 Rapid Muscle-Building Pointers for Men

11 Quick Tips to Build Muscle for Men – Want to get rid of the dad-bod? Or sculpt a physique that will turn heads and show off your strength and power? You’re not the only one who needs these quick tips to build muscle for men. Building muscle has more benefits than simply looking good. Strength training can help you lose weight, lower your risk of chronic diseases, and improve mental health, according to the National Institutes of Health. According to Harvard Health Publishing, men can lose between 3% and 5% of muscle mass every decade after the age of 30.

It’s a fact: Most of us don’t have the time to spend hours in the gym. We are busy with work, family and other obligations. and ETNT can help. We spoke with Michael Masi DPT a doctor of Physical Therapy and certified strength and Conditioning coach at Garage Gym reviews who shared 11 quick muscle building tips for guys looking for real results. Continue reading to find out more.

No one can deny that eating enough protein is crucial for muscle building. A 2018 Study published by Nutrients suggests that you aim to consume 1.6-2.2 grams of protein per kilogram body weight each day. This should be spread over three or four meals. Protein-rich foods like poultry, fish and dairy products, as well as plant-based proteins such beans and tofu, can help your muscles grow and recover.

“Those who want to gain muscle mass need to do more than simply stimulate growth. Protein is the main building block for muscle. “Meat, dairy products, eggs and beans are the best sources of protein, but soy, legumes and soy-based products can also provide good levels,” says Masi.

You need energy to build muscle, so ensure you consume enough calories for your workouts and recovery. This doesn’t mean that you should eat junk food. Focus on whole, nutrient dense foods to provide your body with the fuel it needs.

It’s difficult to gain muscle mass when you are in a caloric surplus. Masi says that eating enough calories to create a caloric deficit is a faster way to build muscle. “A weight gain of 0.5-1 pound per week will promote muscle growth, without causing too much body fat accumulation.”