Full-body exercises, adequate sleep, and proper nutrition are ways to enhance muscle strength.
Building firm muscles can protect bones and maintain muscle mass, boosting energy. Many believe the only way to develop muscles is through strength training with weights, but that’s not the sole factor. Here are 5 ways to encourage muscle growth outside the gym.
Full-Body Workouts
Exercises like squats, lunges, burpees, walking lunges, and pull-ups develop muscles without weights. According to sports experts, engaging multiple muscle groups simultaneously during workouts can stimulate muscle growth. A 2008 study by Aarhus University, Denmark, found that individuals who performed squats and burpees developed 6% more muscle than those doing standard weightlifting.
More Sleep
Deep sleep allows REM cycles to work effectively and optimize testosterone release while muscles rest. Therefore, aim for 7-8 hours of sleep each night to recover and energize for high-intensity workouts.
Nutrition Management
Muscles require proper nutrients to grow, including protein (chicken, eggs, red meat, fish), complex carbs (sweet potatoes, brown rice), and healthy fats (avocado, coconut oil, nuts). According to the British Journal of Sports Medicine, target 0.7g of protein per 0.5kg of body weight. Avoid exceeding this amount as it may not further enhance muscle building.
Eating more carbs at breakfast and post-workout can also maximize muscle recovery. Combine carbs and protein to replenish glycogen stores within one to two hours post-workout and drink plenty of water daily.
Rest
Muscles need time to recover from damage caused during activity. Insufficient rest increases the risk of overuse injuries, leading to poor sleep, energy loss, and weakened immunity.
For strength training, the general rule is to work each major muscle group 2-3 times a week, ideally spacing workouts 48 hours apart. On rest days, light activities like yoga and foam rolling support recovery, muscle relaxation, and regeneration.”
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