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Top 4 Things to Know About Building Muscle

Build Muscle Mass

When it comes to building muscle, protein is king. Knowing how much you need and what you can do to maximize your results in the gym can be a bit tricky. Whether you’re new to lifting or have been cranking it out in the gym for years, the key to building muscle is all about having an action plan AND following it. Here are the top four tips to building muscle with protein.

Protein Shake Powder Differences

  1. Your timing is everything

If you’re trying to build muscle mass by using protein, then it is just as important to consider what you take as it is to consider when you take it. You want to study the various types of proteins and determine the best time to incorporate them into your daily schedule. For example, the two proteins in milk are casein and whey. Casein is a slow release protein and can provide a more gradual release of amino acids into your bloodstream than whey protein. That’s why getting your daily dose of casein in the evening can be a great way to get a steady supply of proteins throughout the night.

Light Workout

  1. Start small - not BIG

Don’t make the mistake of over-lifting or putting too much physical stress on your body too quickly. In fact, the heavier you lift doesn’t translate into more muscle mass. In fact, the key is to be consistent about how often you lift, not how much you lift. Studies have shown that when comparing those who lifted very heavy weights to those who lifted a moderate amount, the level of muscle built up was the same. In other words, by sticking to a constant schedule, of lifting at least three times a week, you can build muscle without having to lift crazy amounts.

Lean, high-protein foods

  1. Don’t forget the Leucine

Proteins are the drivers of building new muscle. Without a few key proteins, you will not be able to trigger the level of muscle growth that you want. Believe it or not, muscle production is set into motion by a special protein called leucine, a common amino acid found in most lean, high-protein foods. Making sure your diet is high in this protein can be the most effective way to maximize the amount of new muscle your body creates.

Legs workout

  1. It's all in the legs

To get your whole body in action, doing squats can be one of the most effective ways to jumpstart your muscle building. Leveraging how your body works to help you achieve your fitness goals is key. When you do leg work, your body is naturally producing human growth hormone. It is this hormone that is responsible for helping you build more muscle mass. If you only do cardio or work your upper body, you lose out on the amazing human growth hormone production that your lower body can provide.


For more tips and tricks on how to maximize your workouts, or to see how the pros are taking their workouts to the next level, see workout advice and latest news on Rally Fitness' blog.