There’s so much information out there about gaining muscle, it can be completely overwhelming. In this post we’re going to look at the simple truth about gaining muscle. Forget all the hype and talk, this is the simple, time-tested way to gain muscle mass.
Eat in a calorie surplus
You simply cannot build muscles without the
calories to do so. The biggest reason people struggle to put weight on is
because they do not eat enough. Without the fuel to grow and adapt, your body
cannot build muscle.
Work out your daily energy expenditure and then aim to eat 5-10% over that to steadily gain muscle mass. Don’t overeat by too much, you risk gaining too much fat. Slow and steady wins the race when it comes to building muscle.
Work muscles, not movements
The purpose of training is to work muscles, not to go through movements or move weights from A to B. The amount of weight on the bar is not important. How hard the muscle works is what counts. Keep your focus on working the muscles, leave your ego outside and forget about the weights.
Use controlled tempo, slow lowering and squeeze the muscles as hard as possible to work them to their full potential.
You don’t grow in the gym. You grow when your body recovers and adapts to training. This means that recovery is just as important as training.
The right nutrition, plenty of protein and calories, staying well hydrated, and getting enough sleep are all key to muscle building. Failing to take care of the lifestyle outside of the gym will hinder your results in the gym.