If you want to know how to build muscle mass effectively, you need to eat right and work hard.
With muscle mags touting these “get jacked quick” workouts and supplements that “skyrocket testosterone” it’s no wonder why people don’t make the gains they deserve.
There are three main sections to building muscle mass: training, eating, sleeping.
Below I’ll cover each point and how to maximize your gains.
Train Consistently
Whether you are just stepping into the gym and are a beginner or you have been going to the gym for a couple of years, training consistently is important to increasing your gains.
Lets face it, not everyone can carve out a set schedule of Monday, Wednesday, and Friday for their training.
Find what days you can get to the gym consistently and make your program work for you.
All of my workout programs a can be run on whatever days you have, just pick one that has the same amount of days you can train; don’t pick a 4 day routine that you only have 3 days a week to train.
No Program Hopping
A huge mistake I see being made is program hopping.
Trust me, I know how boring a routine can get doing the same things 8-12 weeks in a row but you should really run a program for as long as it has been intended to run.
For example, Madcow 5×5 doesn’t have you do work that is a personal record until 4 to 5 weeks into the 12 week program.
If you only try this program for 4 weeks and move onto something else; you’ve just wasted a month getting your body ready for this routine
Eat Consistently
If you want to build muscle mass effectively, you will need to get your grub on.
Eating 80% healthy foods and sprinkling in 20% foods that you enjoy eating will be the key to success here.
It would be extremely hard to eat 3000-5000 calories a day in “clean foods” regardless of what type of appetite you have.
If you want to try intermittent fasting, there are plenty of sources out there to study up on.
Be sure to eat a small caloric surplus daily to help your body recover and build muscle.
You will build fat while you build muscle but don’t worry, the fat can be lost easily once you are done building muscle.
No Fad Diets
Good old-fashioned meat and potatoes with plenty of vegetables and the occasional donut or candy bar will do your body good.
There is no need to change tried and true ways to build muscle, so be sure to keep plenty of good foods around.
Get Enough Rest
Sleep equals gains. When you go to sleep, your body slows down or shuts down certain functions of the body so it can start to repair itself.
Getting plenty of sleep and even taking naps throughout the day will help your body recover from brutal workouts.
Put food into the mix and you have yourself a recipe for becoming swole.
Conclusion
There is no get jacked quick schemes. Even if you were to start taking PEDs, it takes lots of hard work, smart training, and lots of recovery to build muscle.
Train smart, eat smart, sleep smart, and enjoy the gains you’re about to have.
This is a lifestyle, not just something you do to go hit the beach on spring break.
Have any questions or comments? Leave them below.
Really enjoyed this article but a thing of note that was probably overlooked was the importance of supplementation, an area often overlooked.Protein, creatine, pre-workouts are all important elements in modern bodybuilding. The reason is quite simple, we are not getting the nutrients we need from the GM foods most of us consume on a daily basis. The price of food plays a big part.Modern diets are testosterone killers. Without testosterone there is no muscle. The new rage is all about testosterone boosters. There's a great site dedicated to these relatively new to the supplements market called Testosterone Booster Advice.As always. thanks for usefull advices..
Not a problem!
Hi Great post I think that to build muscles you must train and do your workout routines regularly and also eat high protein diet as this is the best way to put up quick muscles under your belt ! Keep up the good work
Thanks