Read any forum online and you’ll be literally plagued with a vast amount of various ways to build muscle. I mean, is it REALLY that complicated to prompt muscle development? It surely can’t be when you see the newest guy in the gym growing like a weed in a matter of minutes.
So, if you are tired of the way you look and the slow progress, if any, that you are making, tired of reading 100 different answers for one simple question online, and really sick and tired of all the runts joining the gym and surpassing you in muscle gains, then listen closely because I’m going to let you in on a few tips and simple steps to build muscle quickly.
It’s About Maximizing Your Training To It’s Fullest
Okay, you read it all the time and you hear it constantly, that you need to be consistent to advance in muscle gains, right? But what does that REALLY mean?
You can go to the gym every day of the week, but does that mean you are consistent? Well, yes and no. Going to the gym 7 days a week makes you a consistent member, but that does not ensure that you will build muscle.
When it comes to muscle development and growth, being consistent means to adopt a set and scheduled workout program and follow it each week. The average Joe goes in the gym day after day and just slings weight with no rhyme or reason, no go, and in the end, no results.
However, you will be the one making the muscle gains if you map out a plan of attack so that you are consciously stimulating every muscle group each week and allowing enough rest time for growth to occur.
A sample effective workout program schedule can look like this:
- Monday – Chest, Triceps, and Abs
- Tuesday – Legs and Calves
- Wednesday – Off
- Thursday – Shoulders, Abs
- Friday – Back, Biceps, and Calves
- Saturday – Off
- Sunday – Repeat
The above is a uniform program that precisely outlines exactly what you will train each day of the week. You will never go in the gym clueless as to what body part to train.
In addition, the above workout program targets each muscle group once a week and allows proper rest time for muscle growth to occur.
Do you see those off days listed above on the workout program? Don’t abuse them! If you want to build muscle, you MUST take time off for them to recover. Most people assume that when they are weight training they are building muscle.
News Flash: That’s incorrect. When you are in the gym training you are tearing down the muscle, breaking down the fibers. It’s only when you are resting, and feeding your body nutrients, that your muscles actually grow in size.
If you train a body part before it has recovered fully, it will not grow. It’s like picking at a scab. If you keep picking at it, the wound will never heal. Leave it alone, let it heal. The same applies to your muscle. Allow your muscles to rest if you want them to grow. This is as basic as it gets, but far too many just ignore this important growth factor.
Feed Your Muscles
While most guys don’t have a problem with eating, it still needs to be under control to some degree. Lifters with the intent to build more lean muscle mass lean toward eating 5-7 meals a day, depending on their schedule.
These meals need to be balanced in complex carbohydrates, complete protein, and even essential fat. Typically, for muscle gains you can safely eat your body weight x 15-16 more or less, depending on how your body responds.
Many lifters in their muscle building phase will eat a diet of about 45% carbs, 35%, and 20% fat. These numbers can be juggled a little, but try to keep fat on the lower end.
While solid meals are best protein drinks can help get quick calories in, especially post-training. Having 2-3 protein shakes a day isn’t unusual for most serious bodybuilders.
Go For The Stretch
You need to incorporate stretching during training to really get those muscles to grow. Consistent training causes your muscle tissue to shorten to execute big lifts. Stretching actually helps to restore regular length to the muscle tissue.
It’s extremely important to counteract the shortening of the muscle that occurs with weight training or you’ll lose flexibility and succumb to injuries.
An easy way to get your stretching in is just stretch the muscle group being trained between sets. This will also improve your strength as you train. In the end you’ll get stronger faster and build muscle quicker, just by stretching.
Please, please, PLEASE don’t be that guy that tries every new supplement that hits the market with their flashy ad online or in the latest muscle mag. Smart lifters generally wait about 2-3 years so it can pass the test of time.
Simply by waiting you can save yourself a lot of heartache and money and avoid the Markey ploys that surround us every day. After a while you will soon learn that there are only a few good supplements out there. That’s right. You don’t need an entire cabinet of supplements to meet your muscle building goal. There are a few that are very helpful and the other 90% can be put in file #13.
Here’s a quick supplement tip for you… Choose high-quality, meaning go with name brand companies that have been around for more than 7 years. Some of the helpful supplements you might consider are meal replacement powders, whey protein, creatine, glutamine, fish oil, and multi-vitamins.
Brock the Rock
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