Many people want to gain muscle, size and have that toned/shredded look. This is why a lot of folks spend years going to the gym and adopting a strict diet in order to get that sculpted body they’ve always wanted. While there are many who want to build lean muscle, they also have no idea where to start. Muscle building is a rather straightforward process but it will require plenty of time, dedication, consistency, patience, and discipline.
Whether you want to build size, enhance your chest, pave your way to chiseled abs, or just about any muscle building goals, the following tips will help you out:
If you want to build big, strong muscles, then you have to lift weights on a regular basis. You need to subject your muscles on a level of stress that they’re not used to, which is best done with weight lifting. In order to grow muscles, you first need to tear the muscle fibers, so they will be rebuilt as stronger ones. Unless you have a heavy manual labor job like moving or construction, your best bet is to use barbells, dumbbells and other weight lifting machines.
In order to gain weight and build muscles, you need to eat. However, it is not just about eating and being done with it, you need to eat enough. And by enough, we mean that you should consume more calories than you are burning. With this, you might be required to calculate your calorie maintenance. Once you have determined you maintenance, add about 300 to 500 calories per day and you are off to a good start. Make sure that you consume at least 1g of protein for every pound.
After a while, your body becomes accustomed to the stress that it receives from weight lifting. So in order not to hit a plateau, make sure that you progress in your weight lifting sessions. You can either increase the number of reps or increase the weight lifted while making sure that your completion time remains the same.
#4 Minimize Cardio
Cardio is great for burning calories but not for building muscles. If you burn more calories than you consume, then you will not be able to build muscle. Minimize your cardio for a brief 3-5 minute warm-up and focus on lifting weights.
#5 Consider Supplements
Two of the best supplements for building muscle are protein powder and creatine. Protein powder is for making sure that you hit your protein requirements and creatine is great for added strength and recovery. However, treat supplements as merely tools and don’t fully depend on them.