5 Ways to Strength Building and Muscle Mass

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5 Ways to Strength Building and Muscle Mass

Strength building is vital for good health as we age. Strong muscles play a crucial role in the body. According to a study strong muscles help in maintaining a healthy weight, control the level of blood sugar, improves moods, and reduces joint pains.

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Causes of Muscle Wasting

Muscle wasting is a condition that causes weakening and shrinking of the skeletal muscle. Below are possible causes of muscle atrophy:


  • Age- as people get older, the body produces less protein needed for muscle growth. These lead to muscle shrinking, causing conditions known as
  • Hormones – low levels of hormones such as testosterone in men and estrogen in women lead to muscle loss. They are primarily responsible for protein synthesis, which is essential for muscle growth.
  • Poor lifestyle – living in a sedentary lifestyle that discourages physical exercise regularly leads to sarcopenia or loss of muscle.
  • Poor nutrition- lack of intake of the body-build block such as protein, carbohydrates, and vegetables and fruits causes tissues to shrink.
  • Health conditions- conditions such as kwashiorkor, HIV/Aids, and cancers cause muscle wasting.
  • Neurogenic muscle atrophy- it occurs when a nerve to a muscle is dismantled, resulting in a lack of triggers to regular contractions of muscle activity leading to muscle wasting.

Ways to increase strength building and muscle mass

  1. Strength training

Strength training (also known as resistance training) is a type of physical exercise that uses resistance to induce muscular contraction. It is one way to ensure one is building muscles and strength in the body. The following are the importance of strength building:

  • Improves bone health – providing proper strength training aids in developing strong bones which improve bone mineral density and reduces fractures. According to research, individuals who don’t perform strength training are likely to suffer from bone fractures and muscle loss.
  • Increases strength – according to the America Heart Association, strength training, facilitates in boosting the metabolism process, thus increasing strength in the body.
  • Loss weight– strength training helps in boosting the metabolic rate in the body, which in turn helps in losing weight and other complications in the body such as HBP.
  • Manage testosterone level– participating in strength-building exercise helps in managing the level of testosterone in both men and women. As we age, the level of testosterone decreases resulting in muscle loss. An increase in strength building helps in increasing muscle mass leading to a rise in the rate of metabolism. This will result in burning up calories, thus increasing the level of testosterone in the body.
  • Improves mental health– according to a study, constant resistance training help individuals avoid depression.
  1. Diet

Eating for muscle is just as important as lifting for muscle; the type of food you consume determines the level of muscle in the body. Cutting on calories and exercising at the same time will help in both muscle and strength build-ups. An increase in food intakes such as protein and carbohydrates help in muscle growth. At least a person should consume 1 gram of protein every 3 hours to ensure muscle growth.

Another essential dietary element is staying hydrated during workouts. This ensures the proper functioning of the body thus increases the level of muscle build-ups.

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  1. Use of Steroids

Steroids are artificial hormones. They act like hormones in the body. Anabolic steroids such as Dianabol are efficient in the body as it has a high percentage of nitrogen, which facilitates the optimal synthesis of protein in the body. Due to the high anabolic rate, they aid in immense muscle growth in the body. They also boost the level of testosterone in the body.

  1. Getting plenty of sleep

Sleeping is another essential aspect of muscle growth. During training sessions, its essentials to get enough rest. While sleeping, the body repairs itself after a long course of a workout.

  1. Using the right workout

One of the essential ways of gaining muscle and strength is using the right way to working out. Improper training can lead to injury to muscle tissues. Developing proper techniques, such as starting difficulty exercise with the right range of motions, will help in muscle growth. Also, getting the right personal trainer who will help in providing good exercise plans for muscle growth and strength building is important.

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Muscle is the key essential in gaining strength. With proper training, diet, and supplement with the best steroids, one can achieve muscle growth.

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