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.
There are a few simple, basic concepts for gaining muscle
that you must understand to efficiently gain muscle. Combine these concepts with a solid, challenging strength training routine and you will pack on the muscle in no
This article will explain some basic muscle building concepts, nutrition for muscle gain, and a weight lifting
routine designed to build muscle.
The first thing you need to understand about building muscle is that it is largely a matter of how many calories
you consume. To build more muscle you need a caloric surplus - or more calories that your body needs to maintain
its current weight. This is an essential component of any muscle building program because if you aren’t eating
enough, you simply won’t grow.
To figure out how many calories you need, calculate your basal metabolic rate and your activity level. This
number is your maintenance calories. To build muscle it is recommended that you add at least 500 calories on top of
For example, if you maintenance number is 2500, you need at least 3000 calories per day to see any muscle
growth. A great way to make sure you are getting enough calories is to track them using a calorie counting website.
This will ensure that you are fueling your body properly for muscle growth.
In addition to a calorie surplus, you need to challenge you muscles by performing an intense hypertrophy
routine. If you eat at a surplus and don’t weight train, you will only gain fat instead of the much desired muscle
you want. A good muscle building routine will include compound lifts
and isolation exercises in the 4-5 set and 6-8 rep range.
This is the ideal set-up for hypertrophy (muscle mass gain) and it will help you see results faster. How often
you works out and what exercises you do depends on your preferences and goals. If you only have time to work out 3
days a week, then go for it.
If you are training for a certain sport, then design your routine around movements you need for that sport. If
you are to see any success, your routine needs to be individualized and tailored to these goals and
When wanting to build muscle, most people forget that they need to fit in adequate recovery time. This third
important component of muscle gain is perhaps the most important. After working your body intensely and fueling it
properly, you need to give it time to rebuild the muscle tissue.
Without this time, you will not see any progress. Be sure to get enough sleep each night (around 8 hours for the
average adult) and plan rest days into your routine. Overtraining can be a serious issue that leads not only to
muscle loss, but also injury.
Hopefully this articles has given you some insight into how to build muscle effectively and efficiently. When in
doubt, just remember to eat big, lift big, and sleep lots!
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