Additional Muscle-Building Strategies

Welcome back to BETTER, the email series that provides tools, strategies, and knowledge to help you progress toward a healthier and fitter future.

This week, we are providing strategies to help your muscle-building efforts.

Today's installment covers additional strategies to enhance your muscle mass!

When strength training, work to feel your muscles contracting. Feeling the muscles you are training is critical to ensuring they get enough stimulation to grow.

Always have a variety of protein sources available. Buy canned chicken and tuna and store them in the pantry with a high-quality protein powder. Also, freeze pre-made lean meats so you always have protein available for your next meal.

Make room for recovery. Work, caregiving, and other responsibilities can make downtime difficult to find. Talk with your coach about a training schedule that fits your current capacity, and look for manageable opportunities to rest.

If building muscle matters to you, choose a plan you can return to as life changes. A setback or a needed break does not erase your experience. Your coach can help you review what is working and adjust the next step.

Clawing your toes into the ground during your strength exercises is a game changer. This simple cue activates more muscles in virtually any strength movement. use it in all of your sets.

If you have a hard time eating enough, choose foods wisely. Choose healthy foods that are easier to eat, like ground beef and chicken, brown rice, olive oil, nuts, protein powder, and full-fat Greek yogurt.

The "dirty bulk" is outdated. You don't need to eat massive amounts of food to gain muscle. In fact, several recent research papers indicate that most of us have a ceiling of a 500-calorie surplus for gaining muscle. Anything above this is likely going to be stored as fat.