The Ultimate Guide to Building Muscle
Train Eat Rest: The Easy Science of Muscle Growth.
Commitment to a few fundamental principles is necessary but building muscle doesn’t have to be difficult. Three key areas require your attention: a demanding exercise program healthy eating and restful recuperation. Results will appear if you get these three right.
1. Work out to push your muscles. Your muscles must be pushed to adjust to a higher demand than they are accustomed to in order to grow. This is the Progressive Overload concept. Your muscles have no reason to grow larger if you lift the same weight for the same number of repetitions each week. Over time you must gradually raise the difficulty by increasing the volume (total sets) lifting more weight or performing more repetitions. Compound lifts such as squats deadlifts bench presses rows and overhead presses should be the main focus of your workouts. The greatest return on your time is achieved by these multi-joint exercises which engage the greatest number of muscle fibers. Aim for two to three sessions per week to work each major muscle group. Generally speaking 8 to 12 repetitions per set with a weight heavy enough that you find it difficult to finish the final few repetitions is a good range for maximizing muscle growth.
2. Fuel the Growth with Calories and Protein. For your body to heal the damaged muscles from your workout it needs energy and raw materials. You wont grow if you dont consume enough food. Consuming more calories than you expend is necessary for muscle growth this is known as a caloric surplus. Protein is the most important nutrient for muscles. The amino acids required for muscle growth and repair are found in protein. One should aim for a daily protein intake of 0. 7 to 1 gram per pound of body weight in order to maximize growth. Dont forget to eat carbohydrates as well they are necessary for refueling your muscles and sustaining your vigorous workouts. A balanced diet that emphasizes nutrient-dense whole foods is what you want.
3. Put rest and recuperation first. Muscle growth occurs outside of the gym not while working out. Rest is when the hard work of strengthening and rebuilding fibers takes place. Sleep is the most effective recuperation tool you possess. Every night try to get 7 to 9 hours of good sleep because this is when your body produces the most hormones that help you build muscle. In order to prevent overtraining and give your muscle groups a full 48 to 72 hours to recover before engaging in strenuous training again make sure you take adequate rest days. Maintaining consistency in your training and recovery is equally crucial.
