September 16th, 2017 | Updated on March 13th, 2024
There’s so many contradictory information about muscle building on the web that it can be difficult to determine where to start.
If you’re looking for a basic guideline on how to start building lots of muscle, here are 8 tips to get you started on the right track.
1. Focus on Compound Weightlifting
If you want noteworthy gains in your muscle mass, it is important to immerse yourself into the world of weightlifting.
And in weightlifting, compound movements allows you to stimulate the greatest number of muscle fibers in your body, causing it to grow over time.
Compound exercises include the deadlift, the squat, the bench press, and the barbell row. These are the weightlifting exercises that are the foundation of any type of muscle building.
2. Get Ready to Train Hard.
One of the largest factors that separates men who make mediocre gains from men who gain serious amounts of muscle is their training intensity.
In order to stimulate your muscles to its maximum growth potential, you must be ready to perform every weightlifting set in the gym to the point of muscular failure.
Studies have shown that maximum muscle stimulation is achieved when around 4 repetitions of a single weightlifting exercise, to failure.
This means performing an exercise with a weight heavy enough to perform 4 repetitions to the point that no further repetitions can be performed with proper form.
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3. Track Your Progress
This one’s easy. Building muscle does not take days or weeks. It takes months and years. On a day to day basis, you cannot notice the subtle changes in your muscles.
In fact, if you do not track your progress, you won’t know when to increase the amount of weight you’re lifting, or if you’re making any gains in size.
To clarify, imagine that a relative of yours just had a baby who you saw at 3 months old.
When you come back 9 months later to celebrate the baby’s first birthday, you notice a huge change in the baby’s appearance. “Look how much you’ve changed!” you’ll exclaim.
4. Avoid Overtraining
Overtraining is very different from a high training intensity. A lot of people starting out in the world of muscle building train the same muscle groups every single day.
They assume that the harder they work, the more muscle they’ll gain. But this is not true. Nor is it sustainable.
In this scenario, the muscles will not have a chance to recover properly. Muscle growth does not happen when muscle fibers get torn – growth happens when muscle fibers get healed.
Muscles grow outside the gym – when you’re resting.
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5. Eat More Calories
Many men failing to gain muscle are simply not eating enough calories. Your body must be in a caloric surplus in order to build muscle.
This includes food across all three macronutrients: protein, carbohydrates, and fats. As you probably know, enough protein intake is very important for muscle building and protein synthesis.
When you’re starting out, a good rule of thumb is to keep your protein intake at 1.3-1.5 grams per pound of body weight each day. Doing so will maximize your muscle growth potential.
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6. Be Consistent.
At the end of the day, consistency of diet and exercise is what matters. Men who make great gains in strength and size are the men who perform this same routine on a highly consistent basis.
Building muscle is not for the weak. But if you’re willing to work hard with consistency, you and everyone around you will see a noticeable difference.
source : endhealth.com
