How To Build Muscle: 3 Things You Must Do!
If you're reading this page, then you are likely really struggling to build muscle.
If you're like the average guy who is trying to put on mass, you probably feel like you have tried almost anything to gain a pound, and if you were lucky, you probably gained just that.
Today, I want to teach you the basic 3 things that you must do in order to put on muscle mass.
We can call this, "The Basic Three's of Muscle Building.
" By the end of this article, you will know exactly what you need to do in order to put on mass.
Best of all, my strategies require no expensive supplements.
1.
Eat.
Although each of the 3 steps in this article are extremely important, people usually mess up on their eating.
If you want to make gains, you need to eat, and you need to eat a lot.
If you're the average guy reading this article, you probably think that you're already eating enough, but more than likely, this isn't the case.
In order to really pack on the pounds, you need to start eating 6 to 7 equally spread meals throughout the day.
You should be eating every 2.
5 hours, and one of these meals should follow directly after your workout.
How much food should you consume? In order to gain 1 pound a week, your body needs to store an excess of 500 calories per day.
I highly recommend searching for a calorie calculator to see exactly how many calories you need to consume daily, to gain 1 pound per week.
2.
Lift Weights.
Unless you want all of those extra calories to turn into fat, it's essential that you start lifting weights.
Lifting your body weight, and lifting free weights are some of the best ways to put on muscle mass.
The P90X program does work great, but if you're going to do a more traditional workout, be sure to continue reading.
To build mass, you should lift weights 3 to 4 days a week.
A good method is to do your chest and triceps on Monday, back and biceps on Wednesday, and legs and shoulders on Friday.
Many people will often lift weights more than they're supposed to, causing their muscles to actually tear down, without giving them time to grow.
Abdominal muscles should also only be worked out every other day, or 3 to 4 days a week.
Another mistake people make with their workout is performing too much cardio.
If you're trying to build mass, it's said that you should cut cardio completely for the first 2 to 3 weeks of your strength training program.
If this isn't possible, then cut cardio to 3 20-minute sessions per week.
If you absolutely love cardio, but want to build mass, you will either have to cut down on cardio, or consume more calories.
Again, lifting weights will only get you half way to where you want to be.
In order to grow, you must have that 500 excess calories per day, to gain 1 pound a week.
Remember, if your body does not have excess calories, your body will not grow.
3.
Get Sleep and Rest.
Believe it or not, sleep and rest are extremely essential when it comes to the growth of your muscles.
Without proper sleep and rest, your gains will not be as substantial.
You may now be wanting to know the difference between the two, so let me explain.
Resting is extremely important between the workouts of each muscle group.
That is, if you work your chest on Monday, you shouldn't work your chest on Tuesday or even Wednesday.
It's essential that your muscles have enough time to recover and grow.
Don't workout the same muscle until it's been at least 72 hours after you previously worked out that muscle.
One rule I like to go by is, "If it's still sore, then don't work it out.
" Sleep is exactly what you know sleep to be.
Did you know that your muscles actually grow when you are sleeping? In order to gain mass, sleeping is an extremely essential part of your muscle building plan.
Without sleep, your gains will not be as substantial.
Everyone has different sleeping patterns, but I find that 8 hours seems to be my prime sleeping number, to be able to put full efforts into my life and workouts the following day.
To Summarize: You need to eat, lift weights, and get your rest and sleep in order to build muscle.
If even one of these 3 things is missing from the equation, then your results will not be anywhere near your potential.
Again, if you don't do the basics listed above, you will not build muscle, no matter how hard you try.
If you're like the average guy who is trying to put on mass, you probably feel like you have tried almost anything to gain a pound, and if you were lucky, you probably gained just that.
Today, I want to teach you the basic 3 things that you must do in order to put on muscle mass.
We can call this, "The Basic Three's of Muscle Building.
" By the end of this article, you will know exactly what you need to do in order to put on mass.
Best of all, my strategies require no expensive supplements.
1.
Eat.
Although each of the 3 steps in this article are extremely important, people usually mess up on their eating.
If you want to make gains, you need to eat, and you need to eat a lot.
If you're the average guy reading this article, you probably think that you're already eating enough, but more than likely, this isn't the case.
In order to really pack on the pounds, you need to start eating 6 to 7 equally spread meals throughout the day.
You should be eating every 2.
5 hours, and one of these meals should follow directly after your workout.
How much food should you consume? In order to gain 1 pound a week, your body needs to store an excess of 500 calories per day.
I highly recommend searching for a calorie calculator to see exactly how many calories you need to consume daily, to gain 1 pound per week.
2.
Lift Weights.
Unless you want all of those extra calories to turn into fat, it's essential that you start lifting weights.
Lifting your body weight, and lifting free weights are some of the best ways to put on muscle mass.
The P90X program does work great, but if you're going to do a more traditional workout, be sure to continue reading.
To build mass, you should lift weights 3 to 4 days a week.
A good method is to do your chest and triceps on Monday, back and biceps on Wednesday, and legs and shoulders on Friday.
Many people will often lift weights more than they're supposed to, causing their muscles to actually tear down, without giving them time to grow.
Abdominal muscles should also only be worked out every other day, or 3 to 4 days a week.
Another mistake people make with their workout is performing too much cardio.
If you're trying to build mass, it's said that you should cut cardio completely for the first 2 to 3 weeks of your strength training program.
If this isn't possible, then cut cardio to 3 20-minute sessions per week.
If you absolutely love cardio, but want to build mass, you will either have to cut down on cardio, or consume more calories.
Again, lifting weights will only get you half way to where you want to be.
In order to grow, you must have that 500 excess calories per day, to gain 1 pound a week.
Remember, if your body does not have excess calories, your body will not grow.
3.
Get Sleep and Rest.
Believe it or not, sleep and rest are extremely essential when it comes to the growth of your muscles.
Without proper sleep and rest, your gains will not be as substantial.
You may now be wanting to know the difference between the two, so let me explain.
Resting is extremely important between the workouts of each muscle group.
That is, if you work your chest on Monday, you shouldn't work your chest on Tuesday or even Wednesday.
It's essential that your muscles have enough time to recover and grow.
Don't workout the same muscle until it's been at least 72 hours after you previously worked out that muscle.
One rule I like to go by is, "If it's still sore, then don't work it out.
" Sleep is exactly what you know sleep to be.
Did you know that your muscles actually grow when you are sleeping? In order to gain mass, sleeping is an extremely essential part of your muscle building plan.
Without sleep, your gains will not be as substantial.
Everyone has different sleeping patterns, but I find that 8 hours seems to be my prime sleeping number, to be able to put full efforts into my life and workouts the following day.
To Summarize: You need to eat, lift weights, and get your rest and sleep in order to build muscle.
If even one of these 3 things is missing from the equation, then your results will not be anywhere near your potential.
Again, if you don't do the basics listed above, you will not build muscle, no matter how hard you try.
Source...