So you want to put on more muscle?
Great, join the club – it’s not exactly easy.
Building muscle requires a lot of dedication and there are a number of factors that will determine just how big you get and how long it takes you to get there.
Just to set your expectations you won’t put on 10 pounds of muscle in a month or become a top-notch powerlifter overnight.
However, there are 5 things you can do right now to make sure you progress as fast as you possibly can.
1 – Overload the Muscles
Are you lifting the same weights as you did six months ago, for the same number of reps?
Well then i’ve got some bad news – you probably didn’t put on any muscle.
You see in order to get bigger you need to be constantly overloading the muscles.
That means lifting more weight for more reps over time.
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Keep a journal of all your workouts so you know exactly which exercises are progressing and which ones are lagging that way you can implement changes to address the problem areas.
2 – Fix your Diet
Plenty of guys go to the gym and lift heavy 4 times per week.
However, when it comes to their diet they completely drop the ball.
Just because you go to the gym and have a protein shake doesn’t mean you can eat whatever you want for the rest of your meals.
Aim for a 250 calorie surplus comprised of high quality foods.
3 – Get Lots of Rest
Pop quiz: when do you build muscle? If you answered at the gym you are wrong.
When you go to the gym you are actually tearing the muscle tissue.
However, when you are resting and sleeping you are rebuilding it.
Therefore if you are training too long and not getting enough sleep you are also limiting your body’s ability to build muscle.
Make sure you are getting 8 hours of sleep each night.
4 – Choose the Right Exercises
If you go to the gym and do 20 variations of dumbbell curls you will not get big.
You need to focus on compound exercises like squats, deadlifts, bench press, overhead press, pull-ups and dips.
These exercises target multiple muscle groups and allow you to lift heavier weight – ideal for building mass.
Feel free to throw in some isolation exercises after the multi-joint exercises are done but they should never become the focus of your workouts.
5 – Check your Testosterone Levels
Testosterone is crucial when it comes to building mass.
If your levels are low you simply won’t make solid gains no matter how good your training routine and diet are.
There are a number of ways you can boost your testosterone levels including fixing your diet, lifting heavy and taking a testosterone-boosting supplement.
When it comes to the latter make sure you opt for a high-quality product that uses these natural ingredients if you want the best results.
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