I have had numerous guys ask me for muscle building tips over the past few years.
Growing up I wasn’t too skinny, but I definitely wasn’t too big either. I had always wanted to pack on some muscle, and be noticed as a bigger, muscular guy. I did lots of reading and testing different things on myself, and eventually found out how to pack on quite a bit of muscle. Now a days (at 5″9 – 5″10) I weigh a LEAN 200 pounds and always find myself giving others tips on how to build muscle and size.
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Below I’m going to share with you some tips that will help you gain muscle and size. There really isn’t any miracle muscle building tips, but combine the tips below and you will see yourself gaining a lot muscle month after month!
Muscle Building Tip #1 – EAT and EAT A LOT
When I say eat a lot I mean it. Some people are amazed at how much food you actually need to eat in order to gain muscle. The amount you need to consume of course will depend on your body, but if you are reading this article I am guessing you are either skinny or have troubles building muscle.
First off you will need to ditch the mind set of breakfast, lunch and dinner. In order to build muscle you are going to have to eat somewhere between 6-8 meals per day. When I say that I don’t mean 3 meals and a couple snacks in between meals – I mean you will need to eat 6-8 full size meals throughout the day.
Your meals will need to be healthy meals that contain muscle building types of foods. Lots of carbs – brown rice, potatoes, whole grain pasta. Tons of protein – tuna, eggs, chicken, steak. A sufficient amount of healthy fats – natural peanut butter, almonds. Some people get strict and measure the exact % of each category (carbs, protein, fat), but I just recommend that you eat a lot of healthy foods and you should see gains (make sure you are getting a lot of protein).
You should feel “full” for pretty much the whole day, and if there is a time where you feel really hungry you aren’t eating enough!
Muscle Building Tip #2 – Drink Lots of Water
You don’t want your calories coming from juice or soda or any of that crap, stick to water only. Your body needs lots of water to function properly, and you will need to be drinking a lot of water if you want to build muscle. If you aren’t used to drinking water all the time, get used to it! It will make you feel a lot better and you will see gains a lot quicker.
Muscle Building Tip #3 – Lift Heavy
In order to gain weight you are going to need to lift heavy. When I say that I refer to 2 different things.
First off you will need to increase your weight and lower your reps. Try doing 5 sets of 5 reps for your big lifts or even 4 sets of 6-8 reps. There isn’t any set set/rep scheme to build muscle, but try mixing things up with heavy lifts.
The second meaning of “lift heavy” refers to pushing yourself. Every time I workout at the local gym I see guys who are barely struggling when doing their workout… they are basically going through the motions. This isn’t going to do anything for you if you are serious about packing on the muscle. You need to up your weight to something that you are going to be really struggling with on your last few reps. You will need to pick a weight that you will be making funny faces and funny noises when trying to get the damn weight up. You should be almost out of breathe after each exercise because of the amount of weight you just lifted! Don’t just go through the motions, pack some weight on that bar and go hard.
Muscle Building Tip #4 – Don’t Neglect Your Lower Body
Most men who want to increase their muscle mass are mainly thinking about their upper body – arms, chest, etc. Because of this they usually neglect working out their lower body. Don’t be one of these people.
Not only do chicken legs look funny, working out your lower body will actually help you pack on muscle on your upper body quickly!
Doing lifts such as heavy squats and deadlifts will increase your natural testosterone and growth hormones, which will help you build muscle on your entire body. They say “the best arm muscle building exercise is a heavy squat”. Throw in one or two leg workouts per week and you will see the numbers on the scale increasing every time you step on it.
Muscle Building Tip #5 – Rest
When trying to build muscle you are going to be putting a lot of stress on your body. This tip should probably be up there at #1 or #2 as it is extremely important – you will need your rest in order to increase your muscle mass! Firstly you will need to make sure you are getting 8 hours of sleep per night, with more sleep being even better. Don’t say you can’t do it because I am sure you can cut something out of your day that will allow you to sleep more. The second part of this is to actually rest from your workouts. Give yourself 48-72 hours between working out specific muscle groups, and every so often you should take a full week of lifting heavy weights entirely. Your body needs the rest to repair itself and build muscle, just do it.
Muscle Building Supplement Reviews:
I will be reviewing muscle building and weight gaining supplements that I’ve personally taken. I will try to be as in-depth as I can giving out pro’s and con’s for each supplement.
Blog Posts About Gaining Mass:
I will also be writing random blog posts about gaining mass, including tips, strategies, workouts, etc. As I write them I will try to include them here so you can use this page as an all in one resource page. If I don’t remember to post them up here they will be listed on the right hand side of the site under “recent articles” anyways.