How to strengthen your muscles without taking stimulants on International Men’s Day

Written by Nahir Abdel Nabi

Sunday, November 19, 2023 06:00 PM

“Steroids, vitamins, and nutritional supplements” are the most prominent medications used by some men who want Muscle strengthening However, excessive use of stimulants may increase the chances of developing other health problems, and on International Men’s Day, “The Seventh Day” provides advice for strengthening muscles without medications, according to the website. myheartWhich:

Tips to strengthen muscles without stimulants

Optimize your protein intake. Eat 20 grams of protein within 20 minutes to two hours after exercise, and aim for 60 to 100 grams per day for maximum gains..

– If you want to gain muscle quickly, focus on lifting heavy things and increased muscle size will follow. Lifting weights also leads to good density and building healthy muscles.

– Take adequate rest days. Many routines in the world of bodybuilding call for training 6 or 7 days a week. If you are training correctly, this puts stress on the body. Muscles need time to recover and grow and overtraining them does not help them.

If you train 4-5 days a week, you will have much better quality sessions and gain more muscle compared to 6-7 days a week.

– Make sure you eat a sufficient amount of calories. Be careful not to try to lose weight and gain muscle at the same time. It is not possible to get any muscle growth if you are on a diet..

– Get enough sleep. Work on yourself as much as you want, but if you don’t sleep after that, you simply won’t gain muscle. Look at the schedule of any world-class athlete and you will find that rest dominates it.

– Diversify your exercises. Each muscle can grow at a certain rate over time. By changing your exercises on a regular basis, you ensure that each muscle is trained and has the opportunity to grow.