Everyone has different opinions on how to build muscle. If you are one of many that are frustrated with your progress in the gym, then I have 4 simple steps to help you build pure muscle effectively.
A lot of people don’t utilize all of these steps properly. If you want to build a lean and muscular physique, you must follow these essential steps.
Get ready to learn the 4 simple steps to building muscle quickly without any drugs or useless supplements.
Plan on lifting weights at least 4 times per week. Your goal is to use resistance training to stimulate your muscles, which results in muscle growth. Your muscles will grow outside the gym with proper nutrition and rest. You should allow 72 hours for each body part to rest before working them again. As a general rule I would suggest working upper body and lower body twice per week. For example, a Mon. (upper) Tues. (lower) Thurs. (upper) Fri. (lower) split.
Concentrate on eating 5-7 balanced meals a day from protein, carbohydrates and fats. If your goal is to build muscle, 35% of your food consumption should be from protein, 45% from carbohydrates and 20% from fat. Make sure that at least 4-5 of those meals are from whole food sources and no more than 2-3 from whey protein shakes or liquid meal replacements.
Focus on stretching for half of the time spent lifting weights. This does not mean that you spend half your time at the gym stretching, but if you lift for one hour then plan on spending half an hour in that day or evening stretching your stressed body parts. One of the biggest mistakes that people make is neglecting to stretch. When training your muscles the tissue shortens as it is broken down, becoming slower and more injury prone. Stretching helps to restore normal length to the muscles allowing them to contract quicker and more explosively than the previous workout. As a general rule of thumb- if you spend 4 hours a week in the gym, then plan on spending 2 hours during the week stretching your muscles. Stretching is crucial for muscle growth!
Stay away from supplements that have not been around for at least three years. Most supplements that have been around longer than three years have had enough research support and customer satisfaction to survive. If you stick to this rule you will see only a small portion of supplements still existing. These are a few that you should not go without: multi-vitamin, fish oil capsules, creatine and whey protein powder. These products will give you a great foundation for health, strength and pure muscle mass.
