Building Muscle – Why Less is More
Looking to build muscle? What if I told you that by following just a
few simple concepts you could build muscle more effectively than ever before? Would you believe me?
Well I sure hope you would! These concepts are built upon hundreds and hundreds of scientific studies and proven
You only have to master two things – your diet and your training. Mastering these two things can have you closer
than ever before to your ideal body.
Read on to find out how to make building muscle simple and easy instead of complicated and hard!
When you read the first sentence I guarantee you were hoping for some magic muscle building formula or a 30-day
muscle building routine designed to get you ripped in less time than ever before. Sadly, these products and
routines produce less than ideal results. To get the body you’ve always wanted, you need to do something you’ve
never done – workout consistently and eat properly.
Our society is always looking for a quick way to get results, but what many people haven’t learned is that doing
it the hard way will not only get you better results, it will also build other traits like determination,
confidence, hard work, and patience. Keep this in mind when you begin your nutrition and training routine.
First of all, muscle gain depends largely on your nutrition. Simply put, if you’re not eating enough you won’t
get bigger or gain muscle. Many ectomorphs, or those who have a hard time gaining weight, swear that they eat more
than their body needs.
However, once they start tracking their calories and adding it up, they find that they are well below their
caloric needs. This is most likely what is hindering your progress. Many individuals don’t know how to eat properly
for their bodyweight and goals. If you are trying to build muscle, you need to make sure you are getting a caloric
surplus each day.
This will ensure your body has enough energy to build new muscle and get you through your intense lifting
sessions. For maximum muscle gain and minimal fat gain while
trying to build muscle you should only increase your calories by a maximum of 500 a day.
To calculate the number of calories you need to eat each day, figure out your basal metabolic rate and daily
activity level (can be done by using a simple internet search), and then add 500 calories on to that number.
By doing this, you should be adding around 1 pound each week. Use a calorie counting website to track what you
are eating - doing so will help you adjust your calories in the future if you’re not seeing results.
But to add muscle you need to encourage your body to repair the muscle you already have. This means weight
training. Strength based routines that focus on lifting heavy weights for 5-8 reps are best for muscle
You should be performing compound exercises like the squat, deadlift, row, bench press, pushup, and pullup for
the most efficient weight lifting session. Once you develop a good base you can start adding in isolation
exercises. This will help you target your weak and lagging muscles.
That’s it! Simple, huh? Follow these two principles and watch your body change faster than ever before!