What’s the best way to build muscle you ask? I’ll tell you exactly what it takes in this post.
Here’s what we’ll cover.
Goal setting, focus, eating, meal planning, cooking, protein shakes, dirty bulking water intake, workout progress, how to lift, rep speed, preparation and success.
Lets dive in.
Setting Goals Is The Only Way To Success
If you don’t set goals you won’t get anywhere in life. Because if you don’t know where you want to go how can you get there?
Sit down and set 18 month fitness goals.
Good goal setting involves asking yourself 3 questions. What, why, and how. Finally you need to state what you’ll spend to get there. Nowhere in life can you get something for nothing.
For example: I will increase my lean body mass by 20 pounds by May 20th 2018 because I want to look and feel stronger. I will spend my time, money and effort working out 5 days a week and eating 2500 calories a day.
You’re In The Gym For A Reason
In the gym stay focused on your workout, you’re here to get stronger.
To build muscle you need intense concentrated workouts. You gotta put the necessary stress on your muscles so that they grow.
Anything else going on in your life doesn’t matter.
Mentally block out everything besides the weights when entering the gym. Keep your workouts around 45-60 minutes to limit interruptions.
Eat, Eat , Eat And.. EAT!
To build muscle you need lots of healthy nutritious foods.
They provide the building blocks needed by your body to rebuild stronger.
Think of it as fuel for your body. After all, you’re car won’t run on empty. So how can your body get stronger without the right food?
Eat lots chicken, potatoes, rice, vegetables, fish, fruit and whole grain.
Start Meal Planning
Meal planning is vital to successfully sticking to your nutrition plan. Thus building muscle.
Knowing how much food your body needs and feeding it consistently is key. With meal planning everything is prepared and ready to go, leaving no room for bad calories to creep in.
Also helps prevent laziness because its already done. Take a meal planning course or watch some YouTube videos.
Learn How To Cook
Learning how to cook will make building muscle much easier.
Having tasty delicious healthy food makes it easy to stick to your meal plan and see results.
Again, a good YouTube video outlining the process and practice is all it takes. Put in the time and effort to learn this skill.
Try New Foods
Incorporate a new recipe or food into your meal plan every week.
This is great for keeping things fresh and finding new favorites. There are lots of healthy delicious foods and recipies out there to try!
Download the FitMenCook app and try a new recipe every week.
Healthy Fats Are Good For You
Healthy fats should always be apart of your meal plan. For one, they are dense in calories making it easy to eat at a surplus.
Secondly, they provide key nutrients. And lastly, they keep you full and satisfied.
Take a pack of nuts to work or use olive oil when cooking.
Eat At A Surplus
To gain muscle you must eat at a surplus.
Your body builds muscle more effectively when it’s at a surplus because energy balance is fundamental to gaining weight and lean mass.
Here’s how to calculate bulking calories:
- Determine your weight
- Get 1 gram of protein x body weight
- Get 2 grams of carbs x body weight
- Get 0.3 grams of fat x body weight
Remember, protein and carbs are 4 calories per gram and fat is 9 calories per gram.
Protein And Fruit Shakes Are Delicious
Protein shakes including fruit are amazing.
They give your body much needed protein and are easy to ingest.
Mix whey protein with a banana or two pre and post workout for maximum muscle building.
Stay Clear Of The Dirty Bulk
Dirty bulking is an excuse to eat whatever we want, basically to get fat.
We eat any and everything thinking it’ll help us gain muscle, well that’s counter productive. You’ll gain fat which it makes it harder to put on lean mass.
Stick to a clean diet 95% of the time. Make room in your calories for a snack to prevent eating bad foods.
Drink Lots Of Water
Water is important for life and especially building muscle.
You see, water energizes muscles and prevents fatigue. Not drinking enough means a decrease in performance which will stunt progress.
Aim to drink a gallon a day. You can carry around a gallon of water and sip on that or split it up into smaller bottles. Either way make sure to drink enough.
Get Stronger Every Workout
Progression is key to muscle building. Progress means strength and strength means muscle.
Continuously increases the demand on your muscles either by adding more reps/sets or weight.
Shoot for 6 reps at a heavy weight each workout. If you can get 6 increase the weight.
Lift Heavy Weights
Majority of your workouts should include lifting heavy weight.
Science has shown lifting heavy weights is ideal for building muscle.
Always add weight if you can.
But remember, form comes first. If you can’t do an exercise properly it’s not a good idea to increase the weight until you can.
Higher Rep Workouts Work, Too
Incorporate some higher rep workouts into your routine as well.
Doing lots of reps increases the mind muscle connection and increases strength.
Shoot for 15-20 reps with a challenging weight. Push yourself and go to to fatigue sometimes.
Increase Strength On Compound Lifts
Pushing, pulling and squatting increases muscle mass.
Compound lifts recruit the most amount of muscle fibers meaning more muscle gets stimulated and broken down.
Do bench presses, military presses, squats and dead lifts religiously.
2-1-2 Rep Speed Works Best
This rep speed challenges your muscles the best.
It puts enough pressure on your muscles to grow and insures your doing the exercises correctly at a good weight. If you can’t follow this rep speed the weight is most likely too heavy.
Do the first phase of an exercise in two seconds, pause at the top for a second and go back to the original position in two seconds.
If You Fail To Prepare, Prepare To Fail
Having your workouts and meals written out and ready is key to success.
It saves time and gives you an outline of exactly what needs to be done. So you can focus your energy on your workouts.
Plan your workouts and meals a week in advanced. Use apps like strong and myfitnesspal to make things easier.
Stick To The Script
Once you’ve put your plan together it’s time to take action.
You gotta take action consistently and commit to the long run in order to succeed.
Giving up quickly is the best way to fail.
Setting 18 month goals is a good way to stay consistent. Remind yourself that anything worth doing takes time.
A fence that goes up quick comes down quick.
Get Enough Sleep
Sleep is crucial to building lean mass.
Your body repairs when you sleep. Not enough sleep means less time to recover equaling time wasted in the gym.
Shoot for 7-8 hours of sleep a night for your body to fully recover.
Keep Learning And Applying
Embrace the fact that this is a journey for life. You and I have much to learn.
Staying hungry for knowledge is the best way to continually improve.
Take time out daily to read about fitness and nutrition from reputable sources.
Apply and test what you learn and keep growing!
That was a lot!
Here’s what we covered.
Goal setting is important for reaching your goals. When you’re in the gym focus!
Eat lots of good foods and drink a gallon of water a day. Use meal planning, cooking and protein shakes to make proper nutrition easier to maintain
Avoid dirty bulking it’s just an excuse to get fat.
Get stronger each workout by lifting heavy weights and be consistent by thinking long term!
I hope I’ve answered What’s the best way to build muscle?