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What Are Ways to Grow Muscle in the Gym?

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A healthy well-being includes both aspects of mental and physical well-being. As such, many people often do activities that improve their mental and physical health. Believe it or not, hitting the gym builds up your muscles and your mental health. With that said, the focus of going to the gym is to develop and grow muscles.

So how do you grow muscles in the gym? Is it just lifting everything and doing exercises without care? Sadly, many people think that’s just there to it. In this article, we’ll show you that there are, in fact, many more effective ways of growing your muscles at the gym. 


You may have all the fancy gadgets, hi-tech equipment, and measured-out charts to help you build muscle, but without supplements, you’ll have difficulty bulking up. Supplements that are properly taken produce amazing results. One such supplement you should take to build up muscle is creatine. 

As mentioned above, supplements should be taken properly to produce results. When taking supplements such as creatine, timing should also be monitored. For example, a question that’s common around the bodybuilding community is: should you be taking creatine on rest days? The quick answer is yes, but skipping a few days is also good. 

Aside from bulking up, supplements can also have other desirable effects, such as boosting brain function, helping ward off neurological diseases, and improving exercise performance. Hormone testing can also help.

Eating the Right Food

Speaking of intake, supplements should always go along with food, hence the name “supplement.” If you want to build muscle in the gym, you’ll have to modify your diet to accommodate your activity. Of course, before doing dietary changes, it’s best to meet your doctor and dietitian to see what diets would work for you. 

With that said, if you have no restrictions, a healthy, protein-rich diet is ideal for bulking up. Lean meat, chicken, turkey, and fatty fish are ideal protein sources. You should also include veggies such as kale, spinach, peas, and broccoli in your diet. 

Not only are these greens packed with protein, but they also have other vitamins and minerals in them, like Vitamin B3. This vitamin improves muscle strength and increases the muscle’s oxidative capacity. The higher the oxidative capacity, the healthier and better the muscle performs.

Getting the Right Amount and Quality of Sleep

Sleep is an essential process in the body that allows it to rest, recover, and build itself up. That’s why many professional bodybuilders always stress the importance of proper sleep. If you’re already working out, you’ll see better results when properly sleeping than doing more work and sleeping less. 

7-9 hours of high-quality sleep is ideal for those who want to build their muscles. Aside from building up muscle, sleep can also boost your mood and immune system, and give you that well-needed charge to do more work the next day. Working out and sleeping go well together. The better you work out, the better sleep you’ll get, and vice versa. 

Enjoying the Whole Process

A positive mindset goes a long way in building up your muscles. If you’re enjoying what you’re doing, you’ll keep doing it more and better. If you don’t see immediate results, don’t worry. Those results will eventually come, and you’ll see how much better you are. 

You can go with family or friends to make gym sessions more fun. You can also meet people at the gym and form friendships. Camaraderie is often common in gym communities where people help uplift each other towards wellness. So don’t take it too seriously, and have fun working out!


Hitting the gym is an excellent way of building up muscles. However, you won’t get very far if all you’re doing is lifting and exercising. The tips mentioned above will surely get you results. In no time, you’ll achieve the ideal body that you’ve always wanted. 

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The Rx Review is an independent fitness website, reporting on the Sport of Fitness, functional fitness news, The CrossFit Games, health and diet related information, and also provides reviews on sports performance products.