Learn How to Build Muscle
 

Big Reasons Why You’re Still Small And Weak

Are you stuck in a rut? Not gaining any muscle but feel like you’re working out harder than ever? Have no fear, this article has all the answers you need!

Combining the right nutrition concepts with effective training principles will boost your small and weak physique to one that you can be proud of!

Read on to learn about these principles and gain muscle mass in no time!

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.

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Once you start eating properly you will surely see a change in weight. 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 hypertrophy.

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.

In addition to your nutrition and training you should also consider the amount of recovery you give your body and your supplementation. For great results, make sure that you are letting your muscle recover at least 48 hours between workouts. This means that if you work your biceps on Monday, you should wait until at least Wednesday to work them again.

Getting at least 8 hours of sleep each night will also encourage your body to build new muscle. When looking into muscle supplementation, consider investing in some creatine, fish oil and multivitamins.

Following these simple tips while being consistent and training hard will ensure that you see new muscle growth and outstanding progress in no time!

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