How to Build Your Muscle
If you want to build your muscles, check out the following steps.
Steps
- Do not imitate professional bodybuilders. Most of them don’t train naturally, they are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast.
- Follow a different approach that builds muscle fast and prevents physical and mental over-training from doing too much, too soon.
- Get Stronger. More strength is more muscle. Get into strength training. Weight lifting helps you get stronger, because it allows you to start light and add weight endlessly. Body-weight exercises work too.
- Practice weight lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
- Do calisthenics. Examples include: Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.
- Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, resulting in more muscle. Dumbbells are great for assistance exercises, but not for your main lifts.
- Avoid machines, if you can, which force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life. You can do hundreds of exercises with just one barbell, which saves a lot of money and space, especially if you want to build a home gym.
- Do Compound Exercises. Don’t imitate professional bodybuilders. Isolation exercises are ok once you’ve built base strength and muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better, such as:
- Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
- Triceps Kickbacks -> Bench Press, Overhead Press, Dips
- Leg Extensions -> Squats & Deadlifts
- Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can squat 1.5 times your body-weight. That’s a free weight squat with hips coming lower than knees. Do hack squats if you do not want to hold weight across your shoulders. Hold the bar behind your back and legs.
- All your muscles tense when doing squats and deadlifts. They work your body as one piece and let you lift heavy weights. Don’t lose time with biceps curls. When you can squat and deadlift heavy weights, you’ll also gain bigger arms.
- Do full body workouts. Don’t compare yourself to pro bodybuilders, to repeat. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5 times your body-weight.
- Check stronglifts 5×5. It takes 3×45mins/week and includes compound exercises like squats, deadlifts, bench press, barbell rows, overhead press, pull-ups, dips, etc.
- Get recovery. Pro athletes workout 5-6 times per week, but they didn’t start that way. They added workouts as they got stronger and bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
- Rest. Muscles grow when you rest, and not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
- Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
- Drink water. This avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
- Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin and mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time from the following in groups:
- Proteins: soy, tofu, beans, peas, whey, eggs, milk, meat, poultry, fish, etc. You can actually maintain a perfect vegan/vegetarian-diet and still build healthy muscles.
- Carbohydrates: Brown rice, oats, whole grain pasta, quinoa, etc.
- Veggies: Spinach, broccoli, tomato, carrots, asparagus, etc.
- Fruits: Banana, orange, apple, pineapple, pears, etc.
- Fats: Olive oil, fish oil, real butter, nuts, flax seeds, etc.
- Eat More. You need food for energy and for muscle growth and recovery. More frequent meals also boosts your metabolism, helping fat loss.
- Eat Breakfast. Get calories from the first hour. Eat Every 3 Hours, 6 meals a day, which gives your muscles a steady intake of protein, speeds up muscle repair & recovery, and boosts your metabolism.
- Eat body weight in lbs x 18kcal. You need at least your body-weight in lbs x 18kcal to maintain weight.
- Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do.
- Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
- Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x body weight for at least 1 rep. More strength leads to more muscle.
- Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.
- Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal:
- Red Meat: beef, lamb, pork. Although red meat can be very unhealthy.
- Poultry: chicken and turkey.
- Fish: Tuna, salmon, sardines, mackerel etc.
- Eggs: Eat the yolk, it’s full of vitamins.
- Dairy: Milk, cottage cheese, quark cheese, yogurt, whey;
- If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegetarian/vegan.
- Persist. Get stronger, track progress and persist until you’ve built the muscles you want. You’ll see the biggest change in physique after following this method for 2 months.
- Try to eat more soy/tofu and other veggie products than meat products. This is good for your health! You need also little bit help, because you can't just replace meat for them, you need to know little bit about vegetarian diet, which is not hard at all!
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