city guidelines Refresh with Jack EP4: Top 5 Tips to Build Muscle

Dubai-based personal trainer Jack Mousell is explaining five tips to build muscle.

1.Train properly
We need to make sure to train correctly and use the appropriate form and technique.
The maximum amount of weight to use must be determined, along with the perfect technique and failing rep ranges.
Lifting heavy weight with the incorrect form is wrong, so form always comes over weight,

2. Correct Reps Ranges
With fairly heavy weight, he best is to do 3 to 15 reps, always while keeping the correct form.

3. Adequate Nutrition: & Calories:
A lot of good food is needed in order to build muscle and fuel your workouts. Get a calories surplus, usually 500 calories over your maintenance level. Enough protein and nutrient are necessary, coming to 1,5 grams of protein per pound of body weight,1,5 grams of carbohydrates per pound of body weight and 0.5 grams of fat per pound of body weight.
The best protein come from lean meat, chicken breast, lean steak, tuna.
Carbohydrate can come from sweet potato, brown rice, brown pasta and oatmeal.
The best fat are in avocado, olive oil and egg yolks.

4. Enough Rest and Recovery
One or two rest days per weeks are crucial as well as listening to your body.

5. Train Hard:
Train with intensity, train sets to failure, mix them up, set new PRs and goals.

To sum up, in order to gain muscle the best and healthiest way possible, you need to train heavy and intense, use the correct form, have enough food and nutrition and have the correct amount of sleep and rest.


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city guidelines Refresh with Jack EP4: Top 5 Tips to Build Muscle
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