Gaining muscle mass has become a difficult endeavor. People don’t know who to listen or what article to believe. There’s so much information out there that nobody knows where or how to start.
Fear not! I’ll show you the rules you have to follow to build muscle mass. It doesn’t matter what workout or routine you use because these rules apply to every successful muscle-building program.
#1 Eat More
This right here is THE oldest rule in the book. You will never build a decent (or any) amount of muscle if you don’t eat enough. You see, building muscle requires a lot of calories. The only way to make sure that you are eating enough is by tracking your weight. Try to gain 1 to 1.5lbs of bodyweight per week. If you think 1lb per week is too slow just let me remind you that a year has 52 weeks. Too slow? Yeah, didn’t think so.
So how many calories should you eat? Start with your body weight x 15. If you are not gaining weight add 500 calories. If you gained more than 1.5lbs eat a little bit less.
#2 Eat Enough Protein
Let me tell you something that may shock you: 1 shake of whey protein per day does not a muscular body make. If you are serious about getting bigger then you’ll eat 1g of protein per pound of body weight. For those out there that don’t know what I mean here’s an example:
If you weight 180lbs then you need to eat 180 grams of protein.
The reason why you need to eat “so much” protein is because protein is the ONLY nutrient that builds muscle mass. Carbs and fats play an important role in many processes in the body but building muscle can only be done if you eat enough protein.
Your main sources should be:
- lean meats
- whey protein
1 GRAM OF PROTEIN PER LB OF BODYWEIGHT. REMEMBER THAT
# 3 Get Stronger If You Want To Build Muscle Mass
Now that you know how to eat and what to eat it’s time to move to the training part of the article! Look, if you are serious about building muscle mass then you’ll have to train focusing on getting stronger. I’m NOT saying that you should become a powerlifter or a strongman (it’d be pretty cool though) but I’m saying that getting stronger is the absolute fastest way to get bigger. Do you think that you could leg press 2000lbs for 10 reps with twigs for legs? What about doing chinups with 100lbs hanging from your waist? See where I’m going with this?
Pick a few compound exercises per body part and focus on lifting more weight and doing more reps. If you cannot progress on a given exercise for 2 or 3 weeks then it’s time to switch it for another. It doesn’t matter if you lift 5 more lbs per week. Always remember that progress is progress.
If you eat enough protein and get stronger while gaining 1-1.5lbs of bodyweight per week you WILL build muscle mass. Be consistent and focus on following these rules. You’ll thank yourself 5 months later.
Train hard and stay healthy my friends