Do you want to build a lot of muscle mass? Well, so do a lot of guys around the world but only a small portion are actually successful at it.
Those who are generally follow these five guidelines:
- They eat a diet comprised of clean, healthy foods.
- When they go to the gym they train hard.
- They take the right supplements
- They get plenty of sleep
- Their testosterone levels are high.
In order for your muscles to grow they need to be able to absorb protein in order to repair after progressively more difficult workouts with heavier weights. In order to support that growth you need to be consuming plenty of calories and find the right balance between protein, carbohydrates and fat.
You can do that by getting at least 1 gram of protein per pound of bodyweight, consume lots of water and give your body key nutrients before and after working out.
While nutrition might be the most important factor when it comes to building muscle you still need to make sure you are putting in the work at the gym.
You want to make sure you are using solid form – avoid using momentum to swing the weight up, which satisfies your ego but doesn’t make you grow. Your routines should be built around compound free weight exercises however throwing in some machine and isolation exercises will definitely help.
Depending on your body type you might have an easier time than others. Some people are gifted with amazing bodybuilding genetics and seem to have no problem putting on size.
Others, however, have a tough time putting on mass – these people are generally skinny by nature. No matter what your genetic profile, however, as long as you put in the work and eat the right foods you can definitely put on some size.
Focus on compound lifts like the bench press, squat, deadlift, pull-ups, dips and rows.
These exercises will allow you to overload the muscles with much heavier weights – just make sure you keep increasing those weights over time!
Nutrition is without a doubt the most important factor – whether you are looking to gain muscle or cut fat you simply won’t get the results you want if your diet isn’t solid. To get things started, you want to make sure you don’t cut calories too much (if you are trying to cut) or increase them too aggressively (if you are looking to bulk).
You always want to make changes drastically so you don’t shock your body and send it into starvation mode.
Obviously protein is an important factor, but carbs shouldn’t be overlooked. If you are trying to build mass then carbohydrates will give you the building blocks you need to put on more size, not to mention they will provide you with energy to get through a difficult workout.
Don’t try and figure your diet out as you go along.
Make sure you take the time each week to sit down and plan out all your meals. That way you can be sure you are achieving your targeted calorie surplus or deficit.
Cooking your meals in advance is also helpful – that way you won’t be tempted to eat some unhealthy fast food during the week when you don’t have time to prepare your meal.
Having said that, feel free to let the occasional cheat meal slip in. It’s good to reward yourself and as long as you aren’t doing it too often it won’t hinder your progress very much.
Just make sure you take into account the calories in your cheat meal to make sure you don’t go over your target daily consumption.
Testosterone; Vital for muscle building
The most crucial thing for mass building is having high testosterone levels. That‘s the reason why some guys turn to steroids but most of the times they will be disappointed when they experience some nasty side effects and lose their hard earned muscles when they come off them.
That‘s why the best thing to do is increasing your natural testosterone production in your body, that way you will maintain your muscle and continue reaping the benefits of having high testosterone levels without counting on steroids.
The easiest way to go about this is taking supplements that contain the right testosterone boosting ingredients. Some proven ingredients will make your body produce more testosterone and that equals more muscle.
The best testosterone boosting supplements contain all the most important testosterone boosting ingredients and make sure to include such a product into your diet if you want higher testosterone levels and build more mass.
We spent more than two months researching testosterone booster and how exactly they work. – You can read our report here. But I have to warn you. I don’t know how long we’re able to keep our free report up since some big companies have asked us to take it down, because well, they think we’re exposing the supplement industry with our truth-bombs.
Read it here while you can. Hopefully it’s still up at the time you’re reading this [This was written 16th of March, 2016].
Building muscle isn’t complicated. You don’t need an advanced degree or a high IQ (fortunately for all of us). What you do need, however, is discipline.
It takes a lot of focus and determination to eat a set amount of calories every day, go to the gym and work hard and to get adequate amounts of rest. In fact, that’s probably why most people don’t succeed at this.
Having said that, as long as you are willing to put in the work you can definitely improve your physique and it won’t take long before it’s better than the vast majority of other guys out there!