In order to increase muscle density, you need to get rid of the fat accumulated in between the fibers of your muscle tissue. In order to achieve this goal, there is a number of effective methods have been tested. Read the following article by iFitzone to learn more.
Dense Muscle Vs Big Muscle
The difference between dense and big muscle depends on what type of weightlifter you are. If explained briefly: bodybuilders have big, weightlifters have dense muscles.
The main reason that powerlifters have denser muscles is that they train for strength and always aim to lift more. This helps them to get denser, stronger muscles to do a heavy deadlift, squat, and bench presses.
When it comes to bodybuilders, however, the main goal is to get sarcoplasmic hypertrophy, which increases sarcoplasm (the volume of the muscle cell fluid). They tend to train with lighter weights at higher reps. This leads to the size of muscles to increase while the density of the muscle fibers decreases.
Aerobic Exercise To Increase Muscle Density
Doing aerobic exercise is one of the best methods to increase muscle fiber density. According to the American Journal of Physiology, doing regular exercise for 15 weeks helped a group of overweight men to decreases their body fat.
What was more interesting is that doing aerobic exercise 30 minutes per day actually provided the same effect as doing one hour per day.
Resistance Training To Increase Muscle Density
Resistance, hybrid training exercises, such as sprinting can also help you to get denser muscles while eliminating body fat. According to the research carried out by Applied Physiology, Nutrition, and Metabolism in 2015, doing six weeks of sprint interval training three times a week helped participants to lose 8 percent body fat while helping them to gain 1.3 percent muscle mass. By regular exercising participants also managed to improve their running speed and as well as aerobic capacity.
You can alternatively try the following workout to get better muscle density. Try to aim 5×5 or 3×5 power sets, which means fewer reps and sets with a heavy load.
How To Increase Muscle Density Without Bulking Up Supplement
- Clean Your Mind – No Stress
According to studies, chronic stress affects the ability of your body to regenerate new muscle fibers. Building muscle, and especially dense, lean muscle also depends on how your rest and recover.
- Get Hydrated
Water supports muscle regeneration and recovery, among its many advantages. Muscle tissue consists of 79 percent water, which indicates why muscle strength can be reduced by even minor dehydration. This will result in the degradation of proteins. Optimal hydration restores electrolytes and lowers inflammation related to exercise. Keep water nearby, especially when you’re working out.
- Consume clean, healthy protein
Protein amino acids are the building blocks that the body uses for muscle building and repair. There are certain amino acids the body can produce on its own. However, you can only get essential amino acids from your diet.
Optimum sources of clean proteins are free-range chicken, wild-caught salmon, grass-fed beef, and pastured eggs. The ideal breakfast or meal-replacement protein source is considered a protein shake with non-soy, and non-dairy protein powder.
- Don’t Eliminate Fat Completely
As opposed to the 80s low-fat trend, which will actually make you fatter, your body needs healthy fats in order to actually burn fat! Therefore, you need to include healthy fats like avocado, tree nuts, coconut in your diet.
- Time Your Meals Accordingly
Since your diet is one of the important factors in terms of getting denser muscles, you need to focus on timing your meals properly. Skipping or waiting too long between your meals can significantly impact your gains. Always eat your breakfast after an hour you wake up. Furthermore, another best way to keep yourself lean and burn even more fat is to keep a 12-14 hour fasting window. Simply aim not to eat anything between 8 pm – 8 am.
- Get Enough Sleep
By getting optimal night sleep, you will help a better muscle synthesis, density, and recovery. Poor rest inhibits performance, muscle regeneration, and prevents you from forming new muscles, no matter what you do. Therefore, you should aim to get 7 to 9 hours of quality sleep every night, which will help to build and maintain perfect muscles.