People in the gym and people I’ve trained come to me with questions about how to get bigger and they have their heads chock full of stuff that’s just misinformation.
When it comes to building muscle, there are many ways to do it right, and many more ways to do it wrong.
I’m going to give you the basic principles to build muscle efficiently and correctly.
1. Progressive Overload
Your body is an amazing piece of work and so are your muscles. They will adapt to just about whatever condition you put them in.
So you must overload your muscles to build them. They will adapt by getting stronger and bigger.
Making gains week after week means you must continue to increase the load on your muscles in various ways.
This can be done by decreasing rest between sets, adding more reps, adding more weight, etc.
2. Progressive Variation
This doesn’t mean “muscle confusion”. You build neural pathways to your muscles that allow you to perform a movement more efficiently. The more you do it, the better you get at it.
Doing the same exercise every week on the same muscle will increase the weight but not increase growth.
Your body has found an efficient way of doing the exercise without adding more size.
3. Rest
Yes, you need more sleep. Many people overtrain because they don’t get enough rest. When it comes to building muscle, often, less work is better.
Contrary to popular belief, muscle isn’t built in the gym. It’s built when you sleep and on your days off. It’s built when your body repairs itself by releasing hormones.
To build muscle properly, you must get 8 to 9 hours of sleep each night. This is for your muscles, nervous system, and hormonal system to recover.
4. Nutrition
This means getting the right amount of carbs, the right kinds of fats, and proteins.
Your individual calorie requirements depend on your weight, body fat, level of activity, and age.
You need a calorie surplus to build muscle so found out how many calories you need to do this. Then consume that amount with the right proportion of foods.
These four principles will allow you build muscle properly consistently.
Looking to find out how to build muscle, then visit www.FitWithMitch.com to find the best advice on musce building programs for you.
Tags: bodybuilding program, bodybuilding, weight training program, muscle building program