There is no secret when looking for the best way to build muscle. Train hard, eat well and you will succeed. Getting these two factors right will ensure that you succeed in your goals to build muscle. Many people lack in one area, and it will mean they are minimizing their potential. For me, the training part of the deal is more important, without it, you simply won’t build muscle. However, you can compromise your efforts greatly if you mess around with your diet too much. By the way, these rules work for women too…
Follow these 6 tips and get bigger and stronger today.
Do A Full Body Program With Compound Exercises
I have always said that you should be doing compound exercises in your program. I also advocate doing a full body program. Compound exercises are when you do an exercise that includes more than one joint. Why? You can lift more weight when you use more muscles, which means a greater stimulus on your muscles, which ultimately means bigger muscle and strength results, especially for those beginning. Doing a full body program will ensure that you get your whole body done in one day, you have a greater stimulus on your body in one hit, and you don’t waste your life in the gym. You can do a good full body program in under an hour, three times a week, and you will see massive results.
Lift Heavy Weights
There is nothing worse than going to the gym and watching the women with the 3 kg dumbbells doing bicep curls, I cringe. I think I have said this one hundred times before. You have to lift heavier. You lift heavier, you work your muscles harder, you work your muscles harder you burn more calories and get a greater stimulus on your body, which ultimately means more adaptations. Trust me, that 90% of you don’t know how much you can actually lift. There is a perception, especially amongst women that you can’t lift big. People don’t know there own limits. I will use the example from my mum, sorry mum! Mum had been doing reasonable amounts of strength training before, but asked me to help her. So I took her to the gym, sat her down on the leg press, and told her to show me. It was a pin loaded one in the women’s area, not ideal, but definitely usable. She put 40 kgs on and started going for it. I told her to stop, put 100kgs on and told her to go. After looking at me like I was crazy she started, and surprise surprise, could do 8 reps quite easily. She is now getting much better gains in a much shorter time. The moral of the story is that you can probably do more than you know, and sometimes it takes a kick in the bum to realize it. Just try… men and women out their are all not realizing their potential, the gains you will see will be enormous.
Err no need to lift this heavy 🙂
Train Your Legs
Train you legs, train your legs, train your legs. I have nothing else to say, but train your legs. This is the biggest muscle group in your body, and most BIG exercise that you do, like the squat and dead-lift will end up working your full body anyway. it takes a lot of power to dead-lift 200kgs. Just…train your legs. Check out more here.
Eat More Food
You probably need to eat more. If you want to build muscle, you need to be in a positive calorie balance. There is nothing complicated about it. Will you put on some fat too? Depends. If you are starting out strength training, it is unlikely. You will burn so much of what you eat just from training, and build a lot of muscle quickly. For those that are already training, up your calories, suffer from a small gain in weight to start, and watch your body grow and get stronger. I promise once you built the muscle you want, the tiny bit of excess fat that you may have put on will fall off once you concentrate on that a little. You need to eat more to build muscle, simple.
Eat A Lot Of Protein
Protein is not just for body builders, and it is likely that you are not getting enough. I’m not a fan of counting calories, or macro nutrients, or whatever. Protein is the building block of muscle, and you probably need more. The best guide I use, every time you sit down for a meal, make sure there is a big portion of protein in it. You can find a lot of natural sources of protein. You will be surprised how little you actually eat, and how quickly you build muscle, and probably accelerate your fat loss as well. If you want some breakfast ideas check out what to eat for breakfast.
Eat Clean 90% Of The Time
There is no need to be completely obsessive about your diet, in fact it will work against you. Just try 90% of the time to eat good, whole healthy foods. A lot of vegetables, a lot of protein and some brown carbs after training only. Eating whole healthy foods will ensure success. Check out these posts for a little more nutrition information.
The best way to build muscle is simple, train hard and eat well. You will shock yourself with the results.