There is a persistent question among men as to what are the best strategies that they should employ in order to build muscles fast and easy. Although there are no shortcuts to building big muscles, the American College of Sports Medicine (ACSM) has come up with new recommendations on how men can bulk up their physique.

Let us take a look at these muscle building strategies that come highly recommended by the ACSM.

Always incorporate strength training in your fitness program

Strength training is the foundation for building muscles. The best form of strength training is by using free weights and by increasing resistance levels and repetitions that will cause muscle fatigue. If the muscles are not challenged enough, you will not bulk up and even hinder muscle growth. If you don’t have free weights at home, use weight or cable machines in your local gym. You can also utilize plyometrics, calisthenics, and resistance bands. Make it a point to perform lunges, squats and other workouts that target the hamstrings and quadriceps muscles, combined with cardiovascular exercises. All exercises should consist of three sets with 8 to 12 reps each. For faster results, you can also try “super-setting”. Here, you work out a set each of 2 or 3 muscle exercises that oppose each other, rest, briefly, then do a second set before working out other muscle groups.

Alternate exercising each muscle group

Research studies have shown that weight training causes small micro tears in the muscles which could only be repaired during rest and sleep. In order for muscles to recuperate and repaired, you need to allow time for rest. For this reason, the ACSM recommends that the muscle groups be given a work out on alternate days.

Day 1 = Shoulders, triceps and chest

Day 2 = Lower body (gluteals, hip abductors and adductors, quads, hamstrings, and calves)

Day 3 = Biceps, abs and back

If soreness develops, take a day or two off from training or exercise a different muscle group. The ACSM also mentioned about “delayed-onset muscle soreness”, which can develop 48 hours or later after a workout.

Observe Proper Hydration

While you have heard the recommendation that you should take 8 to 10 glasses of water per day, in muscle builders, it is important that you take 12 to 16 ounces of water before a workout and then another 8 to 10 ounces for every 15 minutes that you perform a strenuous exercise. Sports drinks like Gatorade are only advisable if you have been working out for an hour or more.

Eat a healthy balanced diet

All muscle builders should observe a healthy diet with the proper portions/servings of carbs, proteins and fats, including vitamins and minerals. Do not eat too much carbs because they cause sudden increases in insulin levels. With high insulin levels, you inhibit the release of growth hormones that promote muscle growth. To keep your energy levels up throughout the day, eat 5 to 6 small balanced meals daily instead of just eating breakfast, lunch and dinner. You should also monitor your fat intake, which should not be in excess of 30 of your total daily caloric requirement.

Eat More Protein

When it comes to muscle mass and diet, it is necessary that you eat more protein. This is because proteins contain the essential amino acids needed to build up muscles. Aside from regular foods, you can get your protein from high-protein snacks such as protein bars, protein shakes, cottage cheese, and cheese sticks. Some health food stores offer pre-packed high protein meals with cheese, turkey and crackers.

Get Adequate Sleep

All muscle builders should get between 7 to 8 hours of sleep at night. It is during sleep that growth hormones are released which build and repair muscle tissues.

Get the services of a personal trainer

During the first three months of your fitness program, it is highly advisable that you get the services of a personal trainer. A trainer will help you to learn the various exercises and how you should observe proper form and posture when performing these exercises. He or she will also help you develop the necessary workout skills so that you will eventually be able to exercise on your own and not be totally dependent on them for your needs. If you are looking for a trainer, it is best to get one who is certified by reputable fitness organizations, such as the ACSM, the American Council on Exercise, and the National Academy of Sports Medicine.

Hope you enjoyed this article and that it gave you information to help you out. Till Next time!

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Sports Plays a significant role in our daily routine life; it is associate with national and international sport. Sports are an activity that includes both sport and non-sport. It involves various things when any person says this that they are involved in sport; it simplifies that they are doing some physical activity. And if you are good with it, and very critical in analyzing the outcomes, you could make some serious cash via sports betting and casino games at

It helps in moving the body and also helps to burn calories. It also occurs in a struggle between individuals and teams. It is connected with significant rules and regulations, making a comparison between the two teams. By playing games, a sport help you stay fit and maintains your body posture.

Some crucial benefits which are explained below

Playing sports is always providing your benefits to the whole body. It usually helps people socially and intellectually. For getting relevant information related to sports, you need to focus on some steps.

  • Develop common health

A most crucial benefit of sports is to develop a person’s health. It helps you to balance your weight and control to become body fat. As it acts like that, you are doing an exercise. 

  • Psychological benefits

A healthy body indeed means that the mind is also healthy. Sports help you to enhance concentration and grow skills. From this, it teaches you to manage and attain the target. Even it expand confidence regarding success and obstacle.

  • Public benefits

Sports give a chance to learn public interaction and grant an adequate space. If you are fighting any competition in sports, you can do interact with other teammates. From this, you can build up your communication skills also.

  • Break stress

Playing sports games makes you feel stress-free; it teaches a person to be peaceful and calm. That person who plays sports daily they can deal and raise in stressful scenarios.

  • Entertaining

Those people who mainly like to play that people can enjoy while playing sports. In addition, you can make a hefty amount of money simply by supporting and betting on your favorite teams via 오즈포탈.

As nobody can be bored to get into sports, it is entertaining once you start to play games.

Importance of playing sports

Playing sports is so helpful for young and older people. It improves fitness and health to upgrade team spirit. Here are some essential terms which are needed to remember.

  • Self-satisfaction and self-confidence

It is providing a platform for individuals to check the results of their efforts. Practice makes a man perfect; if you practice daily you may quickly achieve your target. by doing this, You will tend to develop your self-esteem.  

  • Athletics and freedom

Persons who excel in sports but they are having limited resources. Don’t give all the payment for attending college with many athletic scholarships. If you love to learn sports like football, baseball, and basketball, you should play and learn in schools or colleges.


As the detail mentioned above is enough for you to explain sports benefits and its importance and give more attention to this and consider it in your life, you can also get other advantages by playing sports.

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