How To Build Muscle : A Free And Simple Guide On Muscle Building

Learn The Basics Of Muscle Building

build muscle

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There are countless of products & books that promise you “how to gain 50lbs of muscle in one month” but believe me, most (If not all) of them are scams and all they want is your hard-earned money. If you really need to build muscle fast, then all you need is to lift weights & eat the right foods!

What we will teach here is to maximize your potential of muscle growth so that you can gain muscle naturally & faster than you expected. To achieve this you must stay dedicated & DO NOT cheat with your diet. In this article we will take a look at some tips that can help you build muscle fast – If you do it right.

1. Focus On Weight, Not Reps

Push the weight up until you can lift it for 6-8 times. Lift it slowly & take breath as you push it up. Remember, no pain no gain.

2. Compound Moves

Compound exercises can train most of your body parts in just a single exercise. Choose isolation exercises only after you have gained basic strength from compound exercises. For example, instead of triceps extension, you can choose dips which works both your chest & triceps.

3. Full Body Workout

If you have just started lifting weights, choosing full body workout allows you to gain muscle & lose weight simultaneously. This is especially useful for beginners as they can see significant increase of muscle mass in just a short time.

4. Eat More

Increase your calorie intake by taking clean foods such as oatmeal, eggs, milk and whey protein. Take in at least 1g of protein per pound of bodyweight to build muscle.

5. Eat Frequently

Eating one huge steak during your dinner will not help in building muscle, instead you should separate it into 5-7 meals in a day. It’s impossible to eat 5000 calories in just 3 meals, so it’s much more easier to bulk up by eating every few hours.

6. Choosing the right supplement

If you don’t have time to prepare your own dishes, try to implement whey protein in your daily meals. It is a high quality protein derived from milk which can be absorbed quickly in liquid form. Weight gainer is another alternative to consider if you are having trouble bulking up.

7. Train Until Failure

By training to failure, one fatigues enough of the muscle fibres to prevent from continue lifting heavy weights. Heaping up the pressure on muscles will make it grow bigger & faster than you can ever imagine.

8. Sleep Like A Baby

Rest for at least 8 hours a day & sleep early to let your muscle groups recover. Sleeping early can avoid noises in the morning such as car honks, construction or any distraction that may affect your sleep.