Basic Muscle Building Tips
Category : Fitness
Most guys start training in a gym because they want to gain weight and get strong. There can be different reasons behind this desire for a transformation. Some may be getting ready for beach season–they want to look good with their shirts off. Some want to be more confident with the opposite sex and believe a better body will help them with this. Others just enjoy the challenge of personal development and seeing what they can achieve physically with hard work and dedication. The reasons vary, but no one goes to the gym expecting to look the same after they have spent weeks and months training.
Sadly some just don’t get the results they desire. This can happen because their training is not well designed or because they are not managing their lives outside of the gym. Here are a few helpful tips that will help you get the most out of your time in the gym and build some muscle.
Remember: what you do outside of the weight room will have a major impact on what you are able to do inside of it. That’s why some of these first bits of advice are not training tips per se.
Let’s first talk about the need for sleep and recovery. I understand that young guys like to go out at night and have a good time. This has its place, but consistently going without adequate sleep and rest will hamper your gains in the gym pretty quickly. Just a few days without sleep and your testosterone levels will drop. This is even true of young men. As you can imagine, trying to build muscle with suppressed testosterone levels is an exercise in futility. It’s fine to stay up occasionally, but you need to go to bed and get your sleep if you are serious about. Try to consistently sleep for at least 7 hours every night (8 is even better).
Now let’s talk nutrition. This is important because your body cannot build muscle off of ramen noodles and candy bars. You need a high protein, nutrient dense diet in order to build size and strength. You should be eating somewhere between .75 grams to a gram of protein per pound of body weight a day. You’ll also need to increase your caloric intake so that you are operating on a calorie surplus–eating more calories than you are using. 15 calories per pound of body weight are considered maintenance level calories. In other words, a 160 lb. trainee would need to eat around 2,400 calories just to maintain his current weight. This means you need to be eating more than that, maybe 17 calories per pound daily in order to gain mass. Keep track of this because you may be eating much less than you think you are.
The role of supplements is overestimated, but I’ll mention it briefly. Creatine monohydrate is probably the most helpful supplement and it is supported by several studies. Whey protein can also be a convenient way to get enough of this macronutrient. Add a multivitamin and you should be set. Some will suggest a long list of supplements to take, but it really isn’t necessary (you’ll be wasting money).
Your training should be simple. Train about three or four times a week and focus on the basic, compound lifts (bench press, squat, deadlift, etc.). Train a muscle group with just two or three exercises, rest, and repeat. You’ll probably find that you can train a body part about twice a week. Progressively getting stronger is the key to building muscle–it doesn’t really get any more complicated than that.
Hopefully these tips have helped you. I would recommend you check out this No Nonsense Muscle Building 2.0 Review if you are interested in a complete, step-by-step guide to transforming your physique. I think you’d find it to be a good use of your money because it would save you a lot of wasted effort.