So, you may wonder how to build muscle when you begin your journey of developing a lean and toned physique. You may have heard that you should work out and have good nutrition. However, this still doesn’t answer the question of how to build muscle because there are still so many other questions to answer. Not only that, but you may have started to train a while ago and it seems that the results are either not coming, or are too small. Now you may want to know how to build muscle the right way. Growing muscle the right way not only helps you stay on track but also helps build muscle fast!
But how to do it the right way keeps a lot of lifters debating, so it can be pretty confusing. Nevertheless, various tried and tested routines help towards muscle gain. One thing that everyone would agree about muscle building is that this is a balancing act with several variables. The three most important variables include your workout regime, your recovery, and the foods you consume. While there are numerous others that can greatly help, such as proper lifestyle, anabolic steroids, supplements, and others, these three are the basic trio, the essential ones.
So, before we get into how to build muscle mass precisely, we should start from the beginning, and define what exactly it means to build muscle.
What is “Build Muscle” Exactly?
While this may seem like a pretty obvious question, a lot of people do not really know the internal process that causes our bodies to build muscle. If you understand it thoroughly, it can help your physique and performance enhancement journey.
So, we know that in order to build muscle, we need to go to the gym and lift weights. We are using resistance training, and that is going to cause muscles to hypertrophy (grow muscle). But why?
Muscular hypertrophy is when our muscles adapt to the pressure that we regularly exert on them by lifting weights during our gym sessions. Attempting to adapt to this pressure (as a defense mechanism), the muscles grow in size. This way, they can be more capable of completing the work required of them (lifting weights). During our gym session (when we strength train) we actually tear the muscle fibers. Then they grow back stronger and bigger in order to adapt to that stress.
The stronger and bigger they get, the more pressure (stress) you need (via workouts) to place on them so they can continue growing. You need to increase reps, sets, and/or weights. So, muscles adapt to the stress, that’s why you need to progressively overload them to ensure they keep on growing. That’s why by doing the same workout (without changing exercises, reps, sets, weights, etc.) your muscles won’t grow. The muscles are adapted to that amount of stress. That’s why you need progressive overload.
Yet, your muscles need proper “fuel” in order to grow. They grow from the foods you eat. So, if you are not having proper nutrition (don’t give them what they need to grow through diet) – they don’t grow. That’s why you will struggle to see results without a correct training regimen and nutrition plan. You also need recovery. You stress the muscles during workouts, and you feed them with the correct foods.
And the recovery process mostly occurs when you rest, mostly at night when you sleep. Without proper sleep, again, you won’t get proper recovery, thus struggling to see results. That’s why you just can’t work out 12 hours a day, growing a bodybuilding physique in a month. Doing so will lead to overtraining (causing too many muscle fiber tears) that your body can’t recover from (as it needs time to recover), which can even lead to the opposite effect – muscle loss.
So, the basics to build muscle is essential to progressively work out to stress (tear) muscles, eat proper foods to fuel them with the necessary elements to grow, and get enough recovery (sleep and rest) so they have time to grow. A perfect balance leads to perfect (and fast results). If something is off, this balance is ruined, ruining your results.
Steps To Build Muscle
You know the basics, but you need to know how to do each one correctly. Follow these essential steps to help you build muscle.
Get lots of protein
Our muscles are mostly composed of protein. To be more exact, 80% of our muscles are made of protein (excluding water). That’s why this is a crucial nutrient for athletes. Protein is vital for muscle growth and recovery, your body constantly reaches out to protein reserves for repairs all over the body. If you want to grow, you need to stock up on it. People who are regularly working out and lifting weights should have higher protein consumption than those who don’t, in order to assist muscle tein shakes (lots of athletes do), drink them around your workouts. This way, your body receives the proteins it needs to recover and perform. According to studies, the amino acids in proteins will greatly help lifters perform better in the gym, leading to better and faster results. It also leads to great protein synthesis. Drinking protein shakes post-workout greatly helps your body boost the recovery process of muscle tissues you’ve just used to perform your workout.
When do you drink it then? Opt for both. You may either alternate between pre and then post workout, or you could use both pre and post workout. Such as about 30-60 minutes before a workout and post workout as long as we’re talking about whey protein (the most popular one) that the body absorbs quickly.
Still, studies suggest that whether you use protein intake pre- or post- workout, it wouldn’t really matter. Just take it around your workout. The research split 21 men into two groups, both containing 25 grams of repair and recovery.
You need to aim to consume about 1 gram of protein per pound of body weight every day (around 2 g/kg/day/body weight). You should check for foods that are rich in this macronutrient. Some examples include lean meats, eggs, nuts, and cottage cheese. There are numerous other supplements too. Those who struggle to increase their protein intake via foods they consume opt for protein powders and shakes to reach their daily protein needs.
If you opt for proof protein. But one group used it before their workouts, the other immediately after it. 10 weeks study involving full body workout 3 times per week. The results showed no difference in their results. However, it did prove that protein shakes are beneficial.
If you’re obese, overweight, or want to lose weight, of course, you shouldn’t start eating more than you already do. However, by saying that you should “eat more” we mean that you should eat more than your calorie maintenance.
Your body requires a certain amount of calories per day in order to maintain its current weight. If you want to gain muscle, you need to add 10-20% more of your maintenance calories per day, or, simply add 500 calories more a day.
The amount of calories greatly varies from one person to another. It depends on many different factors, such as your gender, age, weight, height, and weekly activity level. You can use online calorie calculators that help you determine your calories. Just add 10-20% more (or 500 more calories) and you’re on your way to building muscle. You can’t add more because those extra calories turn into fat. And you shouldn’t eat less because you need those extra calories to build those extra muscles.
You may attempt adding more than 10-20% (or an extra 500 calories) a day if you’re on steroids. That’s because anabolic steroids boost lots of processes in the body, helping you to put calories (proteins, fats, and carbs) to good use, speeding up muscle growth and recovery, and aiding fat loss.
Carbs After Workout
While protein is extremely important to growing muscle, carbohydrates are essential too! When you’ve just torn up the gym, you also need carbs to support your recovery. Carbs are the main energy source for muscles when working out, as they replenish your glycogen stores (the energy your muscles need to perform). If you lack glycogen, your muscles can’t recover and perform. Moreover, high carb meals will increase the body’s insulin, slowing the rate at which proteins break down.
You need a lot of carbs during the bulking (building muscle) process. For example, a peanut butter sandwich is very popular among bodybuilders. The reason is very simple – the sandwich contains lots of carbs, and the peanut butter contains lots of fat (also necessary to build muscle), and protein.
You should eat the proper amount of food, and the proper quality of food to provide the muscles everything they need to grow. But also, an optimal way to grow muscle is to eat regularly, eating something every 3-4 hours or so. If you take long spans between snacks and meals, your body could slow the rate at which it creates new proteins.
So, in order to keep up a healthy and regular eating routine, you need to calculate the number of calories you need to eat per day and divide it by 4-6, depending on how many times you will eat. This will give you the number of calories you want to eat at each meal throughout your day.
Needless to mention you should know how to correctly workout to build muscle. For example, one thing I would recommend is to use multi-joint movements. Instead of focusing all your time on isolated movements such as bicep curls, go for compound movements. That’s because they will use multiple muscles, ensuring you keep on growing. For example, you could go for kettlebell snatches and swings. Not to mention that isolated movements are ineffective or useless. Just focus more on compound movements, and isolated movements at the end of your workout if you have time and energy left. There are numerous other movements that are using a lot of different muscles at once. Some include squats, rows, bench presses, pull-ups, and many more.
You also need to lift heavy weights. Again, not trying to say that high rep sets are useless. They are actually valuable. However, for muscle gain, I recommend lifting heavy weights for fewer reps. That’s because these exercises are going to cause greater tears in your muscles, allowing for greater muscle rebuild, leading to more muscle gains.
For example, sets of 5 reps with heavy weights that are going to push you to the limit are highly effective. Especially if you are using various compound exercises I mentioned earlier. You just need to be careful because heavier weights involve higher injury risks, so you should ensure you have enough experience and a proper form. Also, heavier weights usually go in compound exercises, because such movements use multiple muscles at once, allowing you to safely lift heavier weights.
You could try both high and low rep exercises to get the best of both worlds. Such as kicking off your workouts with sets of heavy weights, and then gradually building up reps as you lower weights.
Use Supps For Life
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We all know how immensely effective anabolic steroids can be for building muscle mass. They allow you to recover faster between workouts, and go harder in the gym while boosting your strength and endurance. They boost muscle-building hormones, reduce muscle soreness, and your body’s natural fat burning abilities. That’s because of a multitude of reasons such as faster protein synthesis, better nitrogen retention, an increase in red blood cell count that are important to carry necessary nutrients to your muscles, and so on.
In short, go for Supps-For-Life.to and you’re on your way to achieving your muscle building goals. We provide bulking steroids, cutting steroids, weight loss products, PCT medications, and everything else you need to build muscle!