With so many muscle building tips out there, it’s hard to know what works, what doesn’t and which tips are just plain rubbish. The truth is people complicate things and building muscle isn’t as difficult as you may think. Here are a few simple tips you can try today. Stick with them and within a month or two you will be well on your way to building more muscle.
Use Protein Shakes
Protein shakes are loaded with protein and usually carbs, which come in handy for when you want to bulk up. You should use a shake that is high in protein, moderate in carbs, low in fat and low in sugar. If you’re a vegetarian or vegan, then don’t worry because there are vegetarian/vegan-friendly protein shakes. You want to get at least 1-2 grams of protein per pound of body weight, but make sure some of your protein comes from food.
A lot of men think muscle growth happens outside of the gym or while they train. This isn’t true because the real growth occurs while you’re resting. If you’re getting adequate rest, then you’re not going to build muscle. Try to get at least 7-8 hours of sleep per night and if you’re too busy, then aim for 4-5 hours per night and take a 30-60 minute nap at some point during the day. Nap on your lunch break or as soon as you’re home from work or whenever you get the chance. Ideally you should get 7-8 hours of straight sleep, but some sleep is better than no sleep at all.
Eating food is commonsense if you want to build muscle, but a lot of people don’t eat properly. For starters, you need to cut out any junk food from your diet. This means no more chocolate, fatty foods, fast food and so forth. Eat 3-5 small meals per day and include eggs, white meat, fish and veggies in your diet. Try to consume around 2,500-3,500 calories per day.
If you’re too busy to eat up to five meals per day, then eat three big meals and have 1-2 meal replacement drinks per day. This will give your body the calories and nutrients it needs to build muscle.
Lift Heavy And Train Hard
Lift heavy weight 3-5 days per week and include compound movements in all your workouts. If you train chest, then make sure you do the bench press and if you do back, then do dead-lifts. Compound movements target a main muscle but incorporates the use of other muscles. What this means for you is more muscle mass.
You need to train hard, too. It’s one thing to lift heavy and get to the gym, but it’s another to go to the gym and give it your all. You want to train with the utmost intensity and don’t skip workouts. If you’re feeling sluggish on a day you’re supposed to train, then take a pre-workout drink. Just make sure you stay away from energy drinks because they’ll cause you to crash and get tired in the middle of your workout.
Besides the above tips, the key to building muscle is to be determined, motivated and don’t give up. Get yourself to the gym 3-5 days per week and eventually you will get the body you’ve always wanted.