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How to Build Muscle 101 – Your Complete, No-Nonsense Guide
The worst thing you can do when you start trying to build muscle is to copy what you see in the muscle building and fitness magazines. Don’t try to do the things professional bodybuilders do. You are just starting out and they are on a lot of steroids (which means they can make gains on almost any program, even unhealthy ones).
If you’re the average guy or gal, you need to follow a basic, no-nonsense approach to start building muscle fast. And you also need a guide to follow so you don’t overdo it in the beginning (which ultimately hurts your progress).
With that in mind, read on to discover…
How to Build Muscle – Ten Tips to Help You Build Muscle Fast!
Here it is, the only “no-nonsense” guide you’ll ever need:
1. Focus on strength first – More strength always equals more muscles. Plus, it’s embarrassing to be really big and powerless. Also, strength is the foundation of any physical skill. If you are an athlete and want more endurance, speed, agility, etc., all of these physical attributes will improve as you improve your strength.
* Body Weight Training – I recommend starting with bodyweight (BW) training first because you should be able to control your own body weight before trying to lift more weights in the form of iron. Practice the basics: pull-ups, pull-ups, bows, squats, pistols, push-ups, V-sits, etc. Move up to harder versions of each move as it becomes easy. Also, BW training is great for strengthening your tendons.
* Bodyweight Training – Strength training is great for building strength. And you don’t need a lot of expensive equipment. A set of Olympic weightlifting bars is all you need to get started. However, you must always make sure you are lifting with proper technique. Make sure you start with an empty lane and work your way up from there.
* Kettlebell Training – It is also a great strength booster. You build strength at odd angles and can do Olympic lifting style movements like jerk, jerk, jerk, etc. with much less training than with a barbell. You can quickly improve in these exercises. And if something goes wrong, less weight falls on you or the floor.
2. Always use free weights – Avoid weight “machines” like the plague. Exercises that make you stronger are done with a barbell. Compound exercises like the squat, deadlift, bench press, and overhead press will do more for your strength and physique than anything else.
Here are a few more reasons to only lift with free weights (specifically, dumbbells):
* It’s safer – you don’t make unnatural assisted movements like with machines. Dumbbells and free weights build strength in the movements where you need them. At the same time, you will increase the strength of all your stabilizing muscles.
* More efficient – Because you use more muscles (more stabilizers) to lift, push and pull barbells and other free weights – you build more muscle with less effort.
* More Functional – When you lift heavy objects off the floor…over your head and explosively do the same types of activities you do in real life. This means that the strength you build in the gym will carry over into every area of your life.
* All-in-One – Every exercise you can imagine to get stronger, build muscle, burn fat and get in great shape can be done with just a barbell and weights. You don’t need a ton of gym equipment that takes up a lot of space (ideal for a home gym).
* Kettlebells are like a whole gym – in several small iron balls. You need even less space for kettlebells, making them ideal for the home gym or traveling.
3. Always do compound exercises – you want to build strength and muscles on the whole body, so train them as one unit. The only exception is when you find you have a muscle imbalance, and then you need to do isolation exercises to strengthen weak muscles and stretch “too tight” muscles (otherwise you’ll get injured). For example:
* For arms: Don’t do tricep kicks and lots of elbows – do pull-ups, push-ups, push-ups and grabs
* For legs: Don’t do extensions and hamstrings – do squats, kettlebell pistols and deadlifts
* For your chest: Don’t fly and pec deck – do bench press, overhead presses and dips etc
4. Work with your feet. Hard. – Squats and Deadlifts are full body exercises. Thanks to this, they help to gain muscle throughout the body. (You can really stretch your chest and arm muscles by working your legs) You also don’t want to have “chicken legs” with a huge upper body. Get something stable to stand on strong legs.
You’ll look good once you can squat 1.5 times your body weight (it won’t take long!) and you can deadlift just as well (or more likely twice).
5. Full body exercise is the rule – You have to exercise the whole body. You don’t have to do isolation exercises. Why not get the best bang for your buck? Why not achieve maximum results in the gym in the shortest possible time. Here are 7 reasons why full-body exercise is better for building muscle and losing weight.
If you play any sport, you will be more athletic and perform better if you exercise your whole body. Kettlebells are great full-body tools because many of the exercises you do with them, such as grabs, cleans and presses, etc., work the whole body.
6. Recover as hard as you exercise – The more you overtrain, the slower your progress will be. Also, the bigger the muscles, the more rest you need. In fact, you can gain 30 pounds of muscle by working out for a TOTAL of 4 hours – recovery is the key. Your muscles always grow OUT of the gym, not IN it. Here’s what to focus on:
* Rest. You don’t grow in the gym – do three intense workouts a week and get outside. Rest when you’re out of the gym. Meditation and relaxation are good because they reduce stress and cortisol levels, which help you build muscle and burn fat. When it comes to how much time you spend in the gym, think quality, not quantity.
* Good sleep. Your body repairs itself while you sleep. Growth hormone and testosterone levels increase during deep sleep. Treat yourself to 8 hours of quality sleep if possible. However, deep sleep is more important than quantity. If you can take a quick 20 minute nap after your workout, that’s great.
* Eat enough. Your body needs food to fuel it and to recover. Eat clean (more on that in a moment).
* To drink water. I try for a gallon a day. Drink at least 2 cups with each meal. You need clean water to stay hydrated, and it’s great for a million other reasons.
7. Eat clean. Do you want muscle weight, not fat weight? Eat clean. Everything in the box is BAD. Just accept it. Schedule one “cheat day” per week so you don’t drive yourself crazy trying to eat clean. Try the foods you’re trying to quit that are bad for you that day so they make you sick and you won’t want to eat them for the rest of the week. Perfection is hard to achieve, so try to eat well 80% of the time. You need (in order of importance):
* Protein: Lean beef, chicken, eggs, whey protein and milk…
* Vegetables. broccoli, tomatoes, spinach etc…
* Fats. Fish oil, olive oil, real butter, nuts, etc…
* Fruit. Bananas, apples, oranges, avocados, etc…
* Carbohydrates. Whole grain and brown, no starches except after training
8. Supplement – Some people think you don’t need supplements, I say our food supply is for sustenance. What should you wear…
* Whey Protein – helps you get protein (more on that in a moment)…
* Fish oil – is the best supplement for absolutely everything healthy
* Superfood/Green Drink – to get the veggie/green goodness you need
* Multi-vitamin – to get all the vitamins and minerals
* Enzyme composition – for faster recovery and strengthening of overall health
* Creatine – for rapid muscle building and many other health benefits.
9. Focus on Protein. They say you need 1 gram per pound of body weight to build muscle. I’ve never been able to do it consistently and I’m still building muscle and burning fat, but I always focus on protein (it’s not a meal without protein in my opinion). Protein also has a higher thermic effect than other macronutrients, so it’s also good for fat loss. Here are good sources of protein:
* Red meat. Mince, steaks, deer, buffalo, …
* Poultry. Chicken breast, whole chicken, turkey, duck, …
* Fish. Tuna, salmon, flounder etc…
* Whole eggs. (yes, even the yolk.) Or do 80/20, 80 percent egg white, 20 percent yolk
* Dairy products. Milk, cheese, yogurt and whey protein…
10. Never give up – Don’t get frustrated if you don’t get results right away. Stay positive, a positive mental attitude is a must. Focus on the basics, get stronger, take small steps and before you know it, you’ll have come a long way. Subscribe to this site and visit often for more tips to help you.
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