Muscle Gain Techniques

The average person needs a different approach. that builds muscle quick & prevents physical & mental overtraining from doing much, soon. Here's how to build muscle: the definitive guide to building muscle.

The largest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted & seldom started training that way. Doing their routines won't make you build muscle quick.


two. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.


one. Get Stronger. More strength is more muscle. Get in to strength training. I recommend weight training because it lets you start light & add weight endlessly. Body-weight exercises work . Start with an empty bar. Learn proper process. Add weight each workout to keep pushing your body out of comfort zone.

Safe. Machines force you in to fixed, unnatural movement patterns which may cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control & balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or actual life. No machine balances the weight for you in actual life.
Versatile. You can do hundreds of exercises with one barbell. Saves lots of money & space, in case you need to build a home gym.


three. Do Compound Exercises. Isolation exercises are ok one time you have built base strength & muscle mass. But if you are beginning to build muscle, exercises that hit several muscles simultaneously are better.

four. Train Your Legs. Squats work your whole body, they are the most important exercise. You'll look different one time you can Squat 300lbs. That is a free weight Squat with hips coming lower than knees.

No limitless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
And definitely no Leg Extensions -> Squats & Deadlifts


five. Do Full Body Workouts. Don't do those muscle journal workouts. Body part splits with isolation exercises is fine one time you have built a foundation. That is one time you can Squat 300lbs.

All of your muscles tense when doing Squats & Deadlifts. They work your body as one piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.


6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain in case you jump in to their routines. As a beginner you require more recovery.

You cannot Squat that much or seldom did Squats? Check StrongLifts 5x5. It takes three workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.


7. Eat Whole Foods. You'll accomplish a lower body fat, so the muscles you have built show better. And the vitamin & mineral content helps recovery. Cease eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet.

Rest. Muscles grow when you rest, not when you workout. Start with three full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Objective for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink two cups water with each meal, and sip water in the work of your workout.
Eat. "Eat like a horse. Sleep like a infant. Grow like a weed". Your training is useless in case you don't eat calories for recovery.

Proteins. Meat, poultry, fish, eggs, milk,
Carbs. Brown rice, oats, whole grain pasta, quinoa,
Veggies. Spinach, broccoli, tomato, salad, carrot,
Fruits. Banana, orange, apple, pineapple, peers,
Fats. Olive oil, fish oil, actual butter, nuts, flax seeds,


8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat , you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every three Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your every day calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.


9. Gain Weight. You'll seldom look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here's the key part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. In the event you dont bother gaining some fat, drink one gallon whole milk every day on top of your current food intake. You can gain 25lbs in one month in the event you merge this with three every week Squat sessions.


ten. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight every day to build & maintain muscle. Thats 160g of every day protein in the event you weigh 160lbs/72kg. Eat whole proteins with each meal.

In the event you weigh 160lbs: one can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your every day protein when you are a vegeterian/vegan.

Red Meat. Ground round, steaks, deer, buffalo,
Poultry. Chicken breast, whole chicken, turkey, duck,
Fish. Tuna, salmon, sardines, mackerel,
Eggs. Eat the yolk, it is filled with vitamins.
Dairy. Milk, cottage cheese, quark cheese, yogurt, whey,