What Is The Best Way To Build Muscle? 5 Secrets Reveald.
So you’ve been wondering around internet for a while to gain understanding what is the best way to build muscle? Well I’m going to give it to you here, the hard honest truth sworn by strength trainers and bodybuilders around the world.
Before we go further I want to give you VERY important message in regard to building muscle what you have to really understand and accept and it is…
BUILDING MUSCLE TAKES TIME, A LOT OF TIME!
You cannot monitor your progress in a matter of weeks by looking in the mirror. To see some noticeable improvement in actual muscle mass you have to look into 6-12 month gaps. Ofcourse everybody is not carved out from the same wood, some people have better genetics some worse. But for an average guy like you and me we’re looking at these 6 months gaps.
To build a significant amount of muscle I’d say you should look into 3-4 years of consistent lifting.
I didn’t write this at first to discourage you, infact it’s meant to lit the fire in you and start looking weightlifting in a different light. Look it into something you can do the rest of your life! The benefits of strength and muscular body are absolutely tremendous and I’m not going to list them here since the list would be long as hell.
Another point is to steer you away from all the false information and bullshit internet offers. Like everything else in life nothing comes FAST, not success of business, money, or muscle and strength.
There is an execption though to the rules and they are FREAKISH Genetics and Steroids. But obviously we’re not taking part on either one of these so let’s leave it at that.
So on we go to the best way to build muscle…
#1 Basic Compound Exercises
These are the bare essentials to your workout routines. Squats, Deadlifts, Bench Presses, Chin-ups, Rows, Overhead Presses. These are so called multi-joint exercises that will tax your body to a greatest degree and while we’re at the gym we want to get “The Best Bang For Our Buck” and these basic compound exercises are just what we need to spark maximum muscle growth and strength gains.
Don’t get me wrong the bicep curls and tricep pushdowns have their role but they are just a small icing on the cake!
#2 Executing The Exercises With Proper Form
Doing these heavy compound exercises it’s absolutely vital to master the actual lifting technique since when you have the form down to a T you’re doing yourself a couple of good deeds. The most important one is to stay injury free, remember what I said earlier that you should look weightlifting as a thing to do rest of your life? If you go and start to train heavy with horrible technique you’ll end up hurting yourself and then you cannot train and needless to say then you cannot build any muscle or strrength, kinda no brainer right…
Another one is mastering the form you’ll also be able to lift heavier weights and thus maximizing your gains.
Third one is that with proper technique you’ll recruit the most of the muscle fibers with the wanted exercise which again maximizes your muscle and strength building potential.
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#3 Progressive Overload
You’ve probably heard this one before. It’s the main principle when aiming for muscle growth and constant progress. This basically means lift more reps or more weight every time you enter the gym. For an example Last week you did 8 repetitions with 225lbs / 100kgs on Squat. Next workout you’ll aim to do 9 reps, then 10, then 11, then 12, then you might add 5 pounds / 2,5kgs weight and start doing 6 reps, the next time 7 reps. You get the picture!
Ofcourse sometimes you won’t be able to progress and have to back off again but this is absolutely normal since gaining muscle and strength is not linear, if it was people would be absolutely beast strengthed after 5 years of lifting since they could add weight every week to the bar. Set backs are totally normal and you should monitor the long term progress and not concentrate on “failed” workouts.
#4 Eating Right
Your diet plays a huge role on maximizing your muscle building and strength building potential. In fact if you’re not eating enough you won’t experience any gains!
This is not rocket science and it’s actually quite easy to eat enough. I’ll give you the most important guidelines to eating which are:
– Eat in a Caloric surplus. Meaning you have to eat more than you spend. If you don’t your body won’t have energy to build muscle. Check out my other article for more in-depth information HERE!
– Eat enough protein. Protein is the nutrient that builds your muscles BUT the amounts that fitness industry tries to put on to your head that how much you need is way over our heads. Check out my article HERE! if you want to know more.
These 2 principles will get you really close to staying on the right track so don’t overlook them! They should be your corner stones when designing your diet.
#5 Enough Rest
Resting enough is absolutely vital. According to studies most of the growth in muscle happens during sleep. This is a bit dependet on the person but good rule of thumb is to get somewhere between 7-9 hours of sleep per night to ensure proper rest for your body.
Most of the time when people don’t sleep enough it’s a result of different stresses in their life and being really stressed out will hinder your ability to gain muscle and strength or even stop it.
So to wrap the most important points up in here let’s once more go through all of them in a nutshell:
- Build your workout program upon BASIC COMPOUND EXERCISES
- Execute the exercises with PROPER FORM
- Aim for PROGRESSIVE OVERLOAD in repetitions or weight
- Eat in a CALORIC SURPLUS
- Eat enough PROTEIN 1 gram per pound of body weight or 1 gram per pound of lean body mass
- Get around 7-9 hours a sleep per night
- REMEMBER THAT BUILDING MUSCLE AND STRENGTH TAKES TIME!!
So here we have it. If you implement all of these rules you’ll be well on your way to achieving that body you’ve been wanting for. Remember that it’s hard work and consistency in the gym that will yield you the best results, not supplements or other gimmicks.
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Did you find this article helpful? I’d love to hear if you have some comments or suggestions. Leave me a comment down below and I’ll get back to you!
Happy training everybody! Train hard and train SMART.