So you want to build more muscle, huh?
Now, I could ask you what you’re doing inside the gym to build muscle…
But I’m going to ask you a more important question…
What are you doing outside the gym to boost muscle growth?
Now, I’m not downplaying the importance of your workouts…
I’ve written at length about the laws of muscle growth here.
But if you aren’t doing these 3 things, you aren’t building as much muscle as you could be.
Here are 3 ways to boost muscle growth outside the gym.
If you want to boost muscle growth most effectively, what you eat matters.
It’s the difference between you looking like an anabolic action hero, or a catabolic cream puff.
The most important part of eating to boost muscle growth is that you eat at a caloric surplus…
This means that you need to eat more calories than you burn everyday.
So the first place to start is figuring out where your maintenance calories are and then go from there.
Here’s what eating to boost muscle growth it looks like:
- Get a food scale so you can track your daily caloric intake.
- Calculate your maintenance calories over the course of 2 weeks by using a calorie calculator and then trying to land a maintenance weight.
- When you find your caloric maintenance, up your calories by 500cal a day.
- Eat 3-4 big meals a day to minimize energy expenditure and introduce liquid meals if you can
- If you can handle lactose, the best way to get some extra calories quickly is by drinking milk.
- Try to eat at roughly the same time every day to establish consistency when you weigh yourself.
If you take building muscle seriously, you’ll also take sleeping seriously…
Because you won’t build muscle if you aren’t getting a healthy night of sleep every night.
Those hours when your eyes are rolled in the back of your head and you’re on a bizarre adventure in la-la land are the most important hours of muscle recovery.
Go to bed at a time that will afford you at least 7 hours of sleep every night.
Also, improve your quality of sleep by staying off your phone before you shut off the lights, turn the television off, and keep your room at a cool temperature so you don’t wake up in the middle of the night soaked in sweat.
If you’ve had trouble sleeping in the past, grab an herbal supplement to help you sleep.
Here are two I recommend:
If there’s anything worth investing in when it comes to your health and muscle growth, it’s sleep.
Take A Probiotic
I bet you weren’t expecting to see probiotics on the list…
And if you’re like most guys, you probably don’t have a probiotic you’re currently taking.
But I want you to know that probiotics can act as an X-factor for your muscle growth…
See, if your gut isn’t healthy (full of good bacteria) your body won’t absorb nutrients and amino acids as efficiently as they could to take your muscle growth to the next level.
But with the help of a good probiotic, your digestive enzymes will break down your food (refer back to #1) so that your muscle fibers get fed.
That’s why, if you aren’t currently taking a probiotic (and really, even if you are), I recommend P3-OM.
It’s filled with probiotic strains that have been proven to boost muscle growth, by increasing amino acid absorption: glutamine by 116%, ornithine by 100%, tryptophan by 100%, and citrulline by 128%, just to name a few.
P3-OM also lowers cortisol levels and boost testosterone as a result…
And bigger testosterone means bigger muscle growth.
Check out P3-OM here.
So like I asked at the beginning of the article…
What are you doing outside of the gym to build muscle?
Because what you do in those 23 hours outside the gym matters.
Utilize these 3 ways to boost muscle growth outside the gym to take your physique to the next level.