Muscle Gain Truth – Truth Of Building Muscle
Muscle gain truth is probably the most talked about subject of weight training among beginner lifters. Everybody wants to know how fast or slow it really is to build muscle and what they should put their emphasize on.
To create the enviroment for your body to build muscle at the highest rate possible you have to have your training, diet and rest on point. If one of these is not in optimal condition it will affect your bodys ability recover and build muscle.
Truth Of Building Muscle
Hammer down this to your brain before you keep reading…
Building muscle requires a lot of time and effort in the GYM!
There is no secret pills or powders or some gimmicks that will contribute to your muscle gains in any way other than HARD WORK over a long period of time. Everyone who tries to sell, or tell you these products that guarantee crazy gains in 30 days are only after your money.
The only thing besides working out that will work like magic are STEROIDS!
Don’t get me wrong, there are some supplements which will contribute to your muscle growth but if your training, diet and rest is in place the additional gains using supplements will be really marginal and won’t really matter in the big picture.
What affects your muscle building potential
Take a look at these few samples to understand what factors affect your muscle growth:
- How long you’ve been training for – As an absolute beginner your gains will be the fastest by far. After the first 2 years of weight training your gains will slow down quite a bit.
- Genetics – How blessed are you with your genetics. Some people can build muscle really easy, some very hard and most of us are in the average sector.
- Have you been training before – If you’ve been in muscular shape at some point of your life, it will be relatively fast and easy to get back to that point thanks to our bodies muscle memory.
These three points are mostly things that you don’t have any control RIGHT NOW. Although none of these can be used as an excuse to not being able to build muscle. Everyone can build an impressive body even when theyr genetics wouldn’t be good. There are thousands of people who’ve been pushed around and bullied because they were so skinny and weak BUT they used that anger to build themselves an impressive strong and muscular body.
That brings me to my next point which is the absolute truth behind muscle building…
The core principles of muscle building
When you have these three principles down to a T, you will build atleast 95% of your maximum genetic potential. You are in complete control of every single one of these aspects and if you treat each and every one of them with the correct attention, you will experience the greatest gains possible.
Compound Exercises – Your training should consist of multijoint movements which will promote the most production of anabolic hormones in your body along with greatest workload for your muscles. These exercises mean:
- Chin-ups / Pull-Ups
- Bench Presses
- Overhead Pressess
Along with the greatest stimulation of muscle, you will generate the biggest strength gains with these movements also. Nothing translates to athletic performance better than heavy squats or deadlifts. All of these exercises will use the biggest muscle groups in your body as a one unit so the carryover to everyday tasks will be the greatest along with the most muscle stimulus and strength gains.
Proper Form – Hugely important aspect when training with compound movements is the execution of correct lifting technique. Weight training is supposed to make you stronger and healthier NOT injure or bang up your body! This being said you should really pay attention and study the proper form of different compound movements to ensure that you’ll stay healthy AND will strengthen your natural posture which will aid in general well-being.
Progressive Overload – This is the key to your muscle building and strength gains. Progressive overload simply means aiming for more reps or more weight over time. If you’re doing squats with 225lbs 3 sets of 12 repetitions for the rest of your life, you won’t be experiencing any gains after certain point other than burning fat and maintaining muscle mass and strength.
Calorie Surplus – In order to build muscle and strength you have to eat enough nutrients to be able to recover and grow stronger. If your calorie intake is less than what you spend in a day, your body will not have the fuel to repair those microtears in your muscles which come as a result from weight training. To be in Calorie Surplus you’ll ensure that you’re providing your body with fuel to keep functioning and building itself up. Your daily calorie intake should be somewhere between 10-20% higher than your maintenance level to make sure that you’re giving your body the necessary fuel to build muscle and recover while minimizing excess fat gains.
Enough Protein – The second most important point of diet is sufficient amount of protein. If your calories are on par with your weight training but you lack protein, you won’t be recovering and building up muscle. Protein is the nutrient responsibe for actually repairing those microtears, they are THE building blocks when carbs and fats mostly acts as a fuel. Good amount of protein is 0.8 grams per pound of bodyweight or pound of lean body mass.
If you want to get a bit more in-depth to diet check my earlier article HERE!
By resting enough you’ll ensure that you give your body the time it requires to repair itself once you provide it with the proper diet. Good guideline is to get about 6-8 hours quality seep per night. Although this is hugely personal and depending on the individual the time required for rest will vary greatly.
When it all truly comes down to it, no matter how bad your genetics are or what people have told you, you’re the one who holds the keys to your body.
Remember that there are no magic shortcuts when the goal is to build muscle. It requires a lot of hard work, dedication and patience, a constant month to month, year to year grind of sweat and heavy lifting. But believe me, once you’ll fell in love with it, you cannot live without it.
These core principles hilighted here will truly be all you need to know for the rest of your life if you want to build muscle and strength. Stop searching for the next shinier object and understand these principles and start to implement them, they truly are what you really need to know, don’t overcomplicate it.
To recap everything important here here is a bullet point list:
- YOU determine your muscle building potential, not your genetics
- As a complete beginner you’ll experience the most rapid growth of muscle
- Muscle memory is a beautiful thing, you can gain all the muscle what you once had in quite small time frame
- By training, eating and resting right you will reach atleast 95% of your genetic potential
- Don’t bye the hype of the fitness industry that pills and powders are a must for you
- Structure your workouts upon basic compound exercises
- Always train with Proper Form
- Aim for Progressive Overload by adding more reps or more weight to your exercises
- Eat in a calorie surplus
- Eat 0.8 grams of protein per pound of bodyweight or lean body mass
- Rest enough
That is it guys and girls. Hope you find this article helpful. Do you have any suggestions or critique in mind? Drop me a line down below, I’d love to hear what you think!
Remember to train hard and train SMART!