Want to pack on pounds of muscle and lose fat? Struggling to get in a better shape? If you’ve been working out for a while, you already know that building muscle takes time and effort. Just showing up at the gym and doing a bunch of exercises is not enough to gain lean mass.
What you need is a custom diet and workout program that fits your body type. From what you eat to what exercises you do, everything has to be tailored to your individual needs.
Muscle growth and repair is a complex process. Adequate rest, good nutrition, and proper training are equally important. Your muscle building plan should take into consideration all these aspects.
Common mistakes, such as not resting enough, doing the wrong exercises, and eating too much or too little, can stall your progress. For instance, if you train hard but eat junk, you’ll gain fat. Eat too little and you’ll lose muscle. Not even the best exercise plan can compensate for poor nutrition.
Let’s suppose you already eat clean and stick to your macros, but have little or no progress. This means your training plan needs a makeover. Maybe you’re not working hard enough in the gym. Or perhaps you’re over-trained.
Too many reps and sets can be detrimental to your goals. Another common mistake is using too little weight. Your muscles won’t grow unless you challenge them by adding more weight on the bar. This concept is known as progressive overload and plays a key role in muscle building.
This report will show you how to build lean mass and keep your gains. You will learn what it takes to get bigger and stronger, how to maximize your gym time, and what to eat for muscle growth. These bodybuilding tips have stood the test of time, so they will bring you closer to your goals. After reading the report, you’ll have a strong foundation for creating your own diet and workout plan. Follow these rules and the results will come!
With these tips, you can take your body from average to spectacular. In just a few weeks, you’ll be leaner and have more muscle. Your strength will be greater than ever. A year later, you’ll have a perfect physique that shows your hard work and determination. It won’t be easy, but it’s worth the effort. You can strive for progress and work hard, or you can carry on doing what you are doing and stay the same. The choice is yours.
Remember that you have full control over your body. Building muscle comes down to the choices you make every day. Progress doesn’t happen overnight. It takes years of hard work and discipline to turn your body from average to strong and muscular.
Contrary to popular belief, there is no one-size-fits-all solution to muscle growth. There are no magic supplements or workout plans that provide instant results. The key is to be consistent and strike the right balance between exercise, diet, and rest. You will have to experiment with new workout techniques and macronutrient ratios, try new exercises, and challenge your muscles into growth. If your goal is to build muscle, you have the power to make it happen.
So, here are the 10 commandments for building muscle mass:
Stick to Compound Lifts
Focus on compound exercises to build muscle in the most efficient way possible. Compound lifts, such as the bench press, deadlift, squat, push-ups, pull-ups, and lunges, engage nearly every muscle group. Basically, they put your body into an anabolic state that promotes muscle growth.
With compound moves, you’ll get better results in less time. These exercises stimulate the release of testosterone, human growth hormone, and other anabolic compounds that help your muscles grow and recover faster. They provide an intense, challenging workout for a fraction of the time.
Isolation work is good too, but you don’t really need it unless you already have a strong foundation. Bodybuilders perform isolation moves to grow certain muscle groups, bring up lagging muscles, and build symmetry. However, these exercises are not mass builders.
To pack on pounds, you must lift heavy and do compound work. For example, your leg training routine can include barbell squats, lunges, straight leg deadlifts, and leg press. These exercises build lower body strength and engage all muscles in your legs and glutes.
Muscle size and strength go hand in hand. Have you ever seen a skinny powerlifter? Although bodybuilders and strongmen use different training methods, heavy lifting is essential to muscle growth. Heavy weight training boosts anabolic hormones and makes you stronger overall. It also stimulates your muscles, which leads to greater gains in size and strength.
Most gym goers stick to light weights, so it’s no wonder why they have no progress. You probably know people who have been training for years but look pretty much the same. High rep training only works for athletes who are already ripped or use anabolic s******s.
If you’re a natural athlete, you must lift heavy to get big. Heavy weight build think, dense muscles, strengthen your bones, and increase metabolism. To prevent injuries, increase the load gradually and watch your form. Add a few more pounds on the bar each week.
Eat for Growth
What you eat can make or break your progress. You’ll never build muscle if your diet is too low in calories. Of course, you want to stay lean, but it’s important to realize that muscle growth can not occur without a calorie surplus. In other words, you must eat more calories than you burn in order to build muscle. This is known as bulking.
To minimize fat gain, get your calories from “clean” foods, such as lean meat, poultry, fish, whey protein, quinoa, brown rice, sweet potatoes, leafy green vegetables, avocado, raw nuts, seeds, and vegetable oils. Load up on nutrient-dense foods that fill you up quickly and promote muscle growth. 500 calories worth of beef are not the same as 500 calories worth of fries or cookies.
Be aware that you’ll gain both muscle and fat when bulking up. Once you build a strong foundation, you can start cutting. Basically, you’ll reduce your daily carb intake and calories to shed fat and maintain muscle. The whole idea is that you can not build muscle and lose fat at the same time, so do one thing at a time.
Get Enough Rest
Building muscle takes a lot of effort. Strength training puts stress on your body and raises cortisol levels. If you don’t rest enough, you’ll end up losing muscle. It’s essential to rest between sets, before and after your workouts, and even take a break from training once every few weeks.
Rest is just as important as clean eating and exercise. If you don’t get enough rest, your body won’t be able repair damaged tissues. Believe it or not, muscles grow while you sleep. Weight training causes microscopic tears to the working muscles. Without adequate rest and good nutrition, the damaged tissues won’t recover properly. As a result, you will lose muscle.
Forget about partying all night long, doing hours of cardio, and staying online until late. These mistakes can ruin your efforts and affect muscle growth. On top of that, they can slow down the recovery process and increase injury risk. Get plenty of rest and you will grow.
Choose the Right Training Plan
How many times did you go to the gym without having a plan? If you’re like most gym goers, you probably tell yourself things like “Today I’ll train my pecs” or “It’s leg day, so let’s get things done.” Unfortunately, this kind of behavior is a recipe for failure. If you want results, you need a plan.
Before hitting the gym, make sure you know what muscle groups you’re going to work, how many sets and reps you will do, and what exercises you will perform. If you’re a newbie, choose a quality training program. Some good examples are the five-by-five program, the FST-7 Training Program, Escalating Density Training, German Volume Training, and Westside for Skinny Bastards. These exercise plans can be adapted to any strength level and produce fast results.
Once you choose a program, follow it to the letter. Don’t skip sets or add more reps. As you progress, adjust it your individual needs. However, you’re not there yet, so trust the program and give it a true test run before making any changes.
Learn Proper Form
Poor lifting form is the culprit behind most sports injuries. Nothing will hold you back more than a twisted muscle, back pain, or broken bones. These things happen more often than you think. As a beginner, it’s your responsibility to learn good lifting form before hitting the gym. Even if you have years of experience, you can still get injured.
Educate yourself before getting into strength training. Watch videos online, read exercise instructions, and practice different moves with low weights until you learn proper form. If you’re not sure how to perform an exercise, just ask someone before you hurt yourself. Every gym has fitness instructors who can teach you good form.
Keep a Positive Attitude
Building muscle is difficult and time consuming, but the results can change your life. If it was easy, everyone would do it. You’ll fail more than once before reaching your goals. There is no recipe for success. You’ll have to work hard and spend a lot of time in the gym and planning your meals to get results.
Keep a positive attitude and stick to your plan. Don’t let anyone tell you that you can’t do it. Surround yourself with other gym goers and positive people who support your goals. Your body is capable of doing amazing things, so have a little faith!
Goal setting is another key component of successful physique transformation. Without a goal, you’ll never know what you’re capable of. Just having the intention to build muscle is not enough. You must set a clear goal and a deadline. Do you want to enhance certain muscles, or gain mass overall? Are there any lagging body parts that could be improved? Determine your goals, write them down, and come up with a plan.
Just because you’re short on money, it doesn’t mean you can’t reach your goals. It’s no need to hire a personal trainer or spend thousands of dollars on custom diets and workout plans. There are so many books and online resources available that you can learn everything you need to know about bodybuilding without spending a dime. All it takes is some time to educate yourself. Be your own couch instead of blindly following the advice of others. No one knows your body better than you do.
Look for an Edge
If you have read this report and applied the tips provided, you already know more than 90 percent of gym goers. But why settle for 90 percent when you can have 100? Now that you eat clean and train smart, it’s time to add supplements to the mix. Whey protein, creatine, pre-workout formulas, amino acids, and testosterone boosters can give you an additional edge.
Sports supplements are not mandatory, but they can definitely help. Some products, such as protein powder and creatine, promote muscle growth and repair. Others, such as tribulus terrestris, boost your natural testosterone levels and make it easier to build muscle. Pre-workout formulas will increase your energy and stamina, fuel your body, and help you get the most out of your gym time.
When it comes to building muscle, it’s all in the details. Try to figure out what works best for you in terms of nutrition, training, and supplementation. Have patience and the results will follow. Track your progress too see how far you have come. Write everything down, take measurements, and adjust your routine accordingly.
Don’t give up just because something isn’t working. Give your body time to adapt and recover. If you do things right, your muscles will grow and look amazing. One year from now, you will look back and realize how much you have accomplished.