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Building muscle is probably the biggest goal amongst all new, intermediate, and advanced lifters. Unfortunately,
many go about it the wrong way and end up wasting their precious time and effort.
Building muscle may seem like a complicated process but in fact, its pretty simple! In this article I will
discuss some important concepts for muscle building like training, nutrition, recovery and supplementation.
So read on to find out how you can build biceps like Arnold in no time!
The most important tip for gaining muscle is to make sure that you are at a caloric surplus everyday. This means
that you must eat more calories than your body needs to maintain it’s current weight. To calculate this, find your
basal metabolic rate and activity level (this can be found by a simple internet search). This number is how many
calories your body need to stay at the weight you are now.
To increase muscle mass you need to eat more calories than this. It is generally recommended that someone who
wants to build muscle should eat at least 500 more calories each
day. If you want to gain muscle faster you can up the calories by 1000 - but be warned, this is more likely to
result in fat and muscle gain instead of just muscle.
The second bodybuilding tip for gaining muscle is that you need to develop an efficient hypertrophy training
routine in order to encourage your body to build more muscle. A hypertrophy routine will focus of big compound lift
like the squat, deadlift, and bench press.
Your routine should be designed to work in the 4-5 set and 6-8 repetition range for effective muscle building.
If you are a new lifter, it is strongly recommended that you start with a routine that has already been proven to
work instead of making your own.
In most cases, new lifters do not know how to structure their workouts, what exercises to do, or how often to
work each body part. Some great muscle building routine for beginners
are: Starting Strength, Madcows 5x5, and New Rules For Lifting.
Along with your nutrition and your training, it is important to consider your recovery. Most people
underestimate this component when designing a muscle building routine and it can have serious consequences.
Contrary to popular belief, you actually build muscle outside of the gym rather than in it. Your recovery time
is when your body is repairing your muscle tissue - making this a very important time for adequate nutrition and
rest. Be sure to get at least 8 hours of sleep every night, and if you are noticing signs of overtraining, take a
As for supplementation, you should consider four main products: a multivitamin, fish oil, protein power, and
creatine. These supplements should only be added to your program once you have perfected your diet and routine. If
you wish to take other supplements such as weight gainers, fat burners, or pre workouts, make sure that you read
reviews and think critically about the product.
Gaining muscle is easy once you have the basics down. Train hard, eat lots, and rest as much as you can!
If you are looking for a never-fail, fool-proof solution to a simple at home work out, check out:
Home Gym Tips And
- Skyrocket Your Energy Levels: Get Rid of "Afternoon Letdown" and Unfinished Workouts
If you were able to bottle all that vim and vigor you would make a fortune selling this elixir at company break rooms in early afternoons or at the juice bar in the local fitness center.
- How To Get Back In Shape After A Vacation
They say that prevention is the best cure for anything. The best way to get back into shape after a vacation is not to get out of shape in the first place.
- Athletic Injuries Prevention and Treatment of Fitness Injuries
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- Martial Arts For Fitness Cardio and Flexibility Are a Byproduct of Training
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- The Traveler's Dilemma: How to Stay Fit While Traveling
Fitness is a very important part of our lives, isn't it? We look forward to working out to maintain our physical condition, protect our health and to look good.
- How To Unlock The Secret To Unlimited Energy
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- Why All Bodybuilders Need to Drink More Water
Water is something that is almost always neglected by lifters and bodybuilders when they make their meal plan. It is shocking that with so many positive effects on the body, bodybuilders are often dehydrated.
- Choosing A Gym - 10 Things To Look Out For
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- How to Gain Muscle
For those who have never worked out before, or are relatively new to lifting, you may be wondering what the most effective and efficient way to gain muscle is.
- Choosing The Right Trainer For You
Choosing a personal trainer can be a time-consuming and overwhelming process. Because you will be seeing this person every week, it is important that you pick the right one for you.
- Should You Weight Train When You Are Sick?
With the winter weather in full force, many people may be feeling the effects. Colds, flus, and sore throats are rampant at this time of the year and it is important that you learn when you should be working out and when you should take a break.
- How Bodybuilding Can Help You Quit Smoking!
With such a high mortality rate, it is no wonder you may be looking for ways to quit smoking. As you will soon learn, bodybuilding is a great habit to take up and can help you on your journey to quit smoking.
- How Bodybuilding Can Help You Network
I will discuss how to meet people in the bodybuilding world and how the bodybuilding world can help you network and find a career or promote your business.
- Ways Bodybuilding Helps You Avoid Cancer
Starting a new healthy lifestyle by competing in the sport of body building is a great way to ward of illness and disease. It has been shown that there is an increased risk of cancer among individuals who are obese and do not eat correctly.
- Whole Body Training And A New Diet
If you are looking for a whole body training routine and a new diet - look no further! This article will discuss all the important aspects of a whole body routine and an effective diet.
- How To Set Up Your Muscle Building Program
Whether you’re an advanced lifter or new to the sport, you’ve likely found that how you set up your strength training routine is critical to your success in the gym.
- What Is The Best Age To Build Muscle?
With the large amount of fitness information on the internet and in magazine these days, it is likely that you have heard myths about the best ages to build muscle.
- Muscle Building After 40
Many people believe that muscle building is harder once you reach the age of 40 – but in reality, it is probably easier! Individuals in this age range tend to believe that their body won’t respond well.
Your Home Gym: The Secrets To Setting Up Your Own Workout