How to build muscles

More strength is more muscle. The heavier weights you lift, the stronger your body becomes, and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. This is why strength is size – lift heavy weights and you’ll gain muscle mass naturally.

The biggest muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do now. That’s why bodybuilding routines don’t work for most people. This is what really works…

  • Get Stronger.The best bodybuilders that ever existed were strong. They knew more strength is more muscle. Your overall muscle mass will increase because strength is size.
  • Use BarbellsBarbellsYou can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form to avoid injury.
  • Add WeightWeightForget about pump and soreness. Instead focus on adding weight on the bar. Try to lift more than last time. You’ll get stronger which will increase your overall muscle mass. If you don’t lift more today than last month or year, you’re not building muscle.
  • Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. The bulk of your routine should consist of heavy squats, bench, deadlifts, overhead presses and barbell rows.
  • Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start squatting, pressing and pulling three times a week instead of only once.
  • Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep.
  • Eat MoreEat MoreYour body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food.
  • Eat Protein. Your body uses protein to build new muscles, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle.
  • Get Real. You can’t get steroid-like results without using steroids. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration.

We hope that this will help you. Share your progress with us in the comments section below.

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