4 Keys to Strength Building and Muscle Mass

It is everyone dreams to have strong muscles and an attractive physique. Athletes and bodybuilders always engage in activities that help in building strong and healthy muscles. However, building and maintaining muscles is not easy, especially when you start ageing.

As you age, your body will start losing muscles. The cause of losing muscles is as a result of the decline in estrogen levels in women and a decrease in testosterone production in men. Testosterone and estrogen play a vital role in muscle building, and a gradual decline will lead to loss of muscle mass and slow the recovery of tissues. Therefore, muscle loss is inevitable, and you need to engage in activities that will promote building and maintaining healthy muscles.

Most people use marijuana for recreational purposes, but it also has some benefits in muscle building. Taking cannabis after strength training will promote faster recovery of tissues, thus leading to the building of strong and big muscles. Marijuana is a good post-workout supplement. It has active compounds that are essential in eliminating CNS fatigue, muscle soreness and increasing your appetite. Sativa is one of the readily available cannabis strains, and consuming it after the workout will promote building your muscles.

Below are 4 keys to building healthy muscles.



1. Strength training
Strength training is a crucial piece of fitness. To maintain a healthy body, participate in activities that promote the strengthening of muscles. The exercise should involve major muscle groups like chest, back, hips, shoulders, abdomen, legs, and arms. Engage in these strength-training exercises at least twice a week. Some of the strength training activities include sit-ups, pull-ups, push-ups, weight lifting, and use of resistance bands.

2. A powerful diet

Most people believe that you should not take fats if you want to build muscles. Contrary to this trend, your body needs fats, and you should make it part of your daily diet. There are varieties of foods rich in healthy fats.

According to a study, eating healthy fats will fuel your muscles and improve your overall health. You can source heart-healthy fats from avocados, almonds, walnuts, canola oil, pistachios, extra virgin olive oil, halibut, fatty fish, trout, sardines, and mackerel.

When taking fats, you should monitor the serving sizes as it has twice the number of calories when compared to protein and carbohydrates. You should consult a nutritionist before taking fat-rich foods, to avoid excessive consumption that can be harmful to your health.

Proteins are rich in amino acids, which cause many processes and reactions in your body. During strength training, your muscles will wear and tear. Proteins will supply your body with amino acids that promote repair of the damaged tissues. Protein will fill the tear, making the muscles look stronger and more prominent.

When building muscles, 10-35% of the total calories should be proteins. Research shows that excessive intake of proteins can be harmful to your health; ensure you only take the optimal amount. Increasing body protein plays a significant role in keeping muscle mass.

Some of the rich sources of proteins include beans, fish, poultry, whole grain, milk, quinoa, peanut butter, lentils, grilled salmon, and lean meat.

3. Proper rest

Resting plays a significant role in building healthy muscles. Most of the muscle growth occurs when you are asleep. Ensure you have at least 8 hours of sleep after the workout. Resting helps the muscles to relax and recover for the next workout. You can induce sleepiness by making your room comfortable and rid your room from the things that may distract you when asleep.

4. Set reasonable goals

Setting body goals will make you put more efforts. People often see various professional bodybuilders and try to get that body as soon as possible. But, one should start slowly and monitor one’s progress until they achieve the shape of their dreams. Be patient and keep training to maintain your body type.


Building and maintaining healthy muscles is not easy. It needs dedication, as you need a lot of exercise and healthy eating to build an attractive physique. Besides workout and healthy eating, you can also supplement your body with other substances like marijuana, as discussed earlier. You can place your order online dispensary Canada for a variety of cannabis products and have them delivered to your doorstep.

Strength training will promote the building of big and strong muscles, and improve the overall wellness. However, do not forget to relax and sleep to give your muscles a room to recover and grow.

Leave a Comment

Your email address will not be published. Required fields are marked *