HOW TO BUILD MUSCLE

HOW TO BUILD MUSCLE

How do build muscle? Whats the quickest way to build muscle? How can i gain 10kg of muscle in 3 months? Well, before we get into the fundamentals that contain building muscle, the simple answer is consistency.

There are many factors that are included in the muscle building process. The rule of thumb is 80% nutrition, 20% exercise. Being consistent with these muscle building tips and you'll be in your way to gaining muscle.

1. EAT SLIGHTLY SMALLER HIGH PROTEIN MEALS MORE OFTEN

A trick i've found over the years that has helped me get more food in and that I feel better is that eating smaller meals more often. Studies show people who eat 4-5 meals more often rather than 2-3 large ones a day have a better health and wellbeing. This also allows the food to digest quicker allowing you to become hungrier again, instead of going about your day bloated trying to fit in those target calories.

2. FIND YOUR CALORIC SURPLUS

If you want to build muscle as quick as possible, finding out how much calories you need to be in a surplus of about 300-500 calories. To find your estimate maintenance calories, you can use websites like myfitnesspal. Eating in a surplus will optimise your muscle gain, whilst not putting on too much fat.

3. PROGRESSIVE OVERLOAD

Progressive overload is gradually increasing the weight you lift or the number of repetitions you perform. Involving progressive overload into your workouts is going to encourage muscle growth, as they adapt to the increased workload and become stronger and bigger.

4. GET 7-9 HOURS SLEEP

If you want to optimise your muscle growth, getting 7-9 hours of sleep a day is going to allow your recover effectively. During sleep you body releases hormones, which play a crucial role in muscle growth and repair. Without sleep your muscles might not be able to recover fully leading to decrease of muscle gains and increase of injury.

5. BE CONSISTENT

The final tip I'm going to give you is the most important. Be consistent. You've read this blog for a reason, because you want to make a change in your life and to build muscle. Im not going to sit here and say I've been consistent my whole fitness journey, but I am going to say if you can do these tasks on a consistent basis, you will truly be well on your way to achieving your goals. Remember if you miss a day, don't miss the second, thats a rule of thumb.

FAQ's

How much muscle can I gain as a beginner?

As a beginner bodybuilder you can gain 5-8kg of muscle in your first year, over the years that will decrease and it will be harder for you to gain muscle.

How often should I train?

To optimise muscle growth, training 3-5 times a week, depending on how new you are to the gym.

How should I train?

I'd suggest following a Push/Pull/legs workout plans. There are many all over the internet and on YouTube, write one up and follow it.

What's the secret to building muscle?

There is no secret when it comes to building muscle, it requires a nutritious diet and exercise regime that is followed consistently.

How much protein do I need to eat a day?

To maximise muscle growth, you will need to eat about 1g-2g per kg of your weight per day.