Bodybuilding or Gain of muscle mass is not only about Protein intake or only workout. It is a complete combination of Protein-rich diet, workout and proper rest. It had been observed that proper rest has increased the performance of athletes by 5% the next day.
1. Maximize Muscle Building
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
2. Eat Meat
Shoot for about 1 gram of protein per pound of bodyweight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.
For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
Split the rest of your daily calories equally between carbohydrates and fats.
3. Work for Your Biggest Muscles
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.
4. Lift Every Other Day – Gain of muscle mass
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
“Your muscles grow when you’re resting, not when you’re working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
5. Eat Something Every 3 Hours
“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
6. Take proper rest
A weightlifting session at the gym may leave you powered up for a night out on the town. It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength.
Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH).
In addition to muscle strength, muscle coordination improves with sufficient sleep. Basketball players who added two hours of sleep to their nightly routine experienced a five percent increase in reaction time and speed on the court. Sleep is vital for cementing muscle recall linked to body movements.
Together with the muscle repair and growth that happens during sleep, this allows for overall improved athletic performance.