5 TIPS FOR GAINING MUSCLE 1 BASIC EXERCISES utilizing heavy complex exercises such as squats, deadlifts, pull-ups & benchpress will stress the big muscle groups in your body. Whjch will stimulate hormone distribution and increase muscle growth. 2 PROTEIN INTAKE When stimulating your muscle growth with the right fitness training routine, your body will need enough construction material. Amino Acids are absolutely essential to build muscle tissue. There are some Amino Acids the body can’t built and need to be absorbed from the food or by supplementing. You will need to ingest at least 2 grams per kilogram body weight to give your body enough protein to gain muscle and enhance your fitness. 3 CARBS CAN HAVE A POSITIVE EFFECT carbs can help you gain muscles as well. Filling up your glycogen store and insulin increase you can benefit from anabolic effects of your body. As well as regenerate faster. Ingest at least 100 grams of carbs per day. Professional fitness athletes & bodybuilders consume even more carbs per day for a good reason. 4 YOU NEED FAT TO GROW MUSCLES the body needs essential fat acids to maintain bodily functions, produce enough growth hormones and support enzymatic reactions. Cover at least 15-20% of your daily energy demand with fat for better results. 5 DON’T FORGET THE MICRO NUTRIENTS vitamins and mineral nutrients significantly affect your muscle growth and are involved in almost all processes within the human body. As well as muscle growth and tissue synthesis. A lack of micro nutrients will constrain your fitness training performance and therefore muscle growth as well. Give your muscles enough time to recover and grow. Your whole organism will have to recover from the physical stress. Give yourself enough rest days in your training plan to help your body recover. Enough sleep is also very important for building muscle.