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Nutrition & Fitness Tips

How To Build Muscle

how to build muscle for men and women

At Glacier, we believe the key to building muscle is having a well thought out plan that blends nutrition and proper strength training exercises. Below are our best tips on how to gain muscle without added fat.

Lifts

1. The basics: They aren’t sexy, but the following core exercises should be incorporated into every weight lifters routine in some way or another (both men & women):

  • -Squat
  • Deadlift
  • Romanian Deadlift
  • Pull Up
  • Incline Bench Press
  • Shoulder Press
  • Seated Calves
  • Dips


2. Reps & Sets: If you’re looking to build muscle, higher rep ranges are better for building lean mass. 8 – 12 reps is ideal with 30 second rest intervals in between. 3 sets is usually best no matter your goal.

3. Frequency: Aim to hit each body part once a week. Optimally, your routines will start with the bigger compound movements first, followed by more isolation lifts throughout the session. More than an hour in the gym a day is a waste of time & energy. If your workouts are longer than 45 minutes, you should restructure them.

Nutrition

1. Start with the basics: Just like lifting, the basics are what will build your muscles. Protein, fats, and carbs. Despite what popular culture tells you, the basis of your diet should be protein and fats, with minimal carbs outside of a lot of fresh green vegetables.

Proteins: Lean cuts of red meat, chicken, fish and whey protein isolate shakes are your go to sources of protein.

Fats: Omega 3 Fish Oils, nuts, Coconut Oil, and olive oils should be your staples.

Carbohydrates: Clean sources of carbohydrates from vegetables, sweet potatoes, rice, oatmeal and other whole natural grains are best. But we’ll be honest, a lot of research shows unless you’re obese, the types of carbohydrates really matters much less. Carbs get a bad rep simply because it’s very easy to eat an entire tub of ice cream instead of just a serving or two.

2. Get your macros right: Eat roughly 1 gram of protein per lb of body weight and .7 grams of healthy fats  per lb of body weight. On days you lift, aim to only take in 100 - 200 grams of carbs, while restricting that number to closer to 50 grabs on days you don’t lift. The correlation between body fat and carbs is very high, but you can play around with these numbers to see what your ideal number is.

3. Eat enough food: To gain muscle, you need to be at a caloric excess (taking in more calories than your body requires to maintain your weight). While many sources claim to “eat as much as possible”, the body only need an excess of around 200 calories per day to gain muscle (in comparison to a nearly 500 caloric deficit to lose weight).

 


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