Learn How to Build Muscle

Bodybuilding Articles

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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 truth about supplements

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 rest day.

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!

 critical bench

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