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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 muscle building and bodybuilding magazines. Don’t try to do what pro bodybuilders do. You are just starting out and they use a lot of steroids (which means they can benefit from any program, even unhealthy ones).
If you are an average man or woman, you need to follow a simple and no-nonsense method to start building muscle fast. And you also need a guide to follow to make sure you don’t overdo it at first (which ultimately hurts your progress).
With that in mind, read on to find out…
How to build muscle – ten tips to help you build muscle fast!
Here we are, the only “no-nonsense” guide you’ll ever need:
1. Focus on strength first – More strength will equal more muscle. Besides, it’s a shame to be so big and powerless. Also, strength is the basis of all physical abilities. If you are an athlete and need more endurance, more speed, more agility, etc., all these physical attributes will improve as you improve your strength.
* Weight training – I recommend starting with weight training (BW) first because you should control your own weight before trying to lift more weights in the form of iron. Exercise: Pushups, Pullups, Dips, Squats, Pistols, Crunches, V-Situps, etc. Progress to more difficult versions of each movement when it becomes easy. BW training is also good for strengthening your muscles.
* Weight Training – Weight training is great for building strength. And you don’t need expensive equipment. All you need to get started is an Olympic sports platform. You always want to make sure you are lifting with proper technique. Make sure you start with an empty bar and work your way up.
* Kettlebell Training – Also a great strength builder. You build strength at eccentric angles and can perform Olympic movements like snatch, clean and jerk, etc. with less training than with a barbell. You can get good at these exercises quickly. And if something goes wrong, less weight will fall on yourself or the floor.
2. Always use free weights – Avoid heavy “machines” like the plague. Exercises that will make you strong are done with a barbell. Exercises like the squat, deadlift, bench press, and bench press will do more for your strength level and body than anything else.
Here are some other reasons why you should only lift with free weights (especially barbells):
* It’s better – you don’t make unnatural movements, like with a machine. Barbells and free weights build strength in the movement you need. You also increase the strength of all your stabilizer muscles at the same time.
* More Effective – Because you use more muscles (more stabilizers) to lift, press and pull barbells and other free weights – you build more muscle with less effort.
* More work-When you lift something heavy off the ground…over your head and explode, you are doing the same type of movement as you would in real life. This means that the strength you build in the gym will transfer to all areas of your life.
* All-in-One – You can do every exercise you can think of to get stronger, tone muscles, burn fat and get in shape with just a barbell and weights. You don’t need a lot of weight training equipment (perfect for a home gym).
* Kettlebells are like a whole gym – in just a few small steel balls. You need less space for kettlebells which makes them great for home gyms or travel.
3. Always do compound exercises – you want to build strength and muscle throughout your entire body, so train as a group. The only exception to this is when you find that you have a muscle imbalance and then you need to do isolation exercises to strengthen the weak muscles and stretch the “too tight” muscles (otherwise you will get injured ). For example:
* For arms: Don’t do a lot of tricep kick backs and curls – do pullups, pushups, presses and snatches
* For legs: Avoid leg extensions and leg curls – do squats, kettlebell pistols and deadlifts.
* For your chest: Don’t do flyes and pec decks – do bench presses, overhead presses and lunges, etc.
4. Wash your feet. Difficult. – Squats and Deadlifts are full body exercises. Therefore, they help in putting muscles in your whole body. (You can build muscle in your chest and arms by using your legs) Also, you don’t want to have “chicken legs” with a large upper body. Give yourself something solid to stand on with strong legs.
You’ll look great when you can squat 1.5 times your body weight (that won’t be long!) and you’ll probably die (or maybe 2 times).
5. Full practice is the rule – You need to do a full body workout. You don’t need to do isolation exercises. Why not get the best bang for your buck? Why not get maximum results in the gym in the least amount of time. Here are 7 reasons why full body workouts are better for muscle building and weight loss.
If you exercise, you will be more athletic and more efficient if you do a full body workout. Kettlebells are full body equipment because many of the exercises you do with them such as pull-ups, cleans and presses, etc. work the whole body.
6. You heal as hard as you work – The more you practice, the slower your progress will be. Also, the bigger your muscles are, the more rest you need. You can gain 30 pounds of muscle by working out for just 4 hours – recovery is key. Your muscles keep growing in the gym, not inside. Here’s what to focus on:
* Rest. You don’t grow in the gym – do more than three workouts a week and get out. Take some rest outside of the gym. Meditation and relaxation are good because they reduce stress and cortisol levels which help you build muscle and burn fat. Think about the quality, not the quantity, of the time you spend in the gym.
* Good sleep. Your body repairs itself while you sleep. Hormone and Testosterone levels increase during deep sleep. Get 8 hours of sleep if possible. Deep sleep is more important than quantity. If you can take a quick 20 minute nap after work, that’s great.
* Eat Enough. Your body needs food to sustain itself and heal. Eat clean (more on that in a moment).
* Drink water. I try a gallon a day. Drink 2 cups with each meal. You need clean water to stay hydrated and it’s good for a million other reasons too.
7. Eat clean. Do you want muscle mass, not fat mass? Eat clean. Everything in the box is BAD. Just accept it. Plan in one “cheat day” each week so you don’t go crazy trying to eat clean. Think about the foods you want to avoid that are bad for you that day, then you will be sick and not want to eat them for a week. Perfection is hard to come by, so aim to eat right 80% of the time. You will need (in order of importance):
* Protein: lean beef, chicken, eggs, whey protein and milk…
* Vegetables. broccoli, tomatoes, spinach, etc…
* Fat. Fish oil, olive oil, essential oils, nuts, etc…
* Fruits. Banana, apple, orange, avocado, etc…
* Carbs. Whole grains and browns, no starches except after a workout
8. Appendix – Some people think you don’t need supplements, I say our diet is lacking in nutrients. What should you take…
* Whey Protein – helps you get protein (more in less time)…
* Fish oil – is the best supplement for all health
* Superfoods/green drinks – to get your healthy greens/greens needs
* Multi-vitamin – you will get all vitamins AND minerals
* Enzyme formula – for quick recovery and to boost general health
* Creatine – for rapid muscle building and many other health benefits.
9. Focus on protein. It is said that you need 1 gram per pound of body weight to build muscle. I haven’t always been able to do that, and I’m still building muscle and burning fat, but my main focus has always been protein (it’s not a protein-free diet in my mind). In addition, protein has a higher thermic effect than other macronutrients, so it is also good for fat loss. Here are some good sources of protein:
* Red meat. Ground fowl, steak, 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 white, 20 percent yolk
* milk. Milk, cheese, yogurt, and whey protein…
10. Don’t Give Up – Don’t give up if you don’t get results right away. Staying negative, a positive attitude is a must. Focus on the basics, get stronger, take small steps and before you know it, you’ll be far ahead. Subscribe to this site and visit often for more tips to help you.
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