How To Build Muscle Easily
This may be hard to believe, but building muscle isn't actually that complicated. You must eat a lot of good clean food, train hard and recover properly. That's it.
The main obstacle people encounter is a lack of patience. Muscle building is a waiting game and if you're inconsistent, your results will be poor.
Eat enough food each day to gain lean muscle but not so much that you gain an excessive amount of fat. Overeating will help you put on weight but not necessarily the kind that you want. If you are not putting on muscle, eat a little bit more each day until you are, then stick with that amount until you need to increase again.
Everyones protein requirements are different but the often recommended 1 lb of protien per lb of bodyweight is a good guide to go by. Many people actually need less than this and some may fare better with slightly more. Don't be afraid of carbs as these are the body's preferred source of energy and will they also help you to build muscle. Also ensure you eat some fats (healthy sources such as nuts, avocados, etc.) as these will help you consume enough calories and optimise hormonal production.
Train hard but train smart. Most training programmes will work if you stick with them and avoid injury. Don't keep jumping from one programme to another. Aim to improve performance gradually each workout by lifting heavier weights or completing more repetitions in a set. By measuring your performance and tracking your weight you will know what's working for you and what's not. Don't get injured. You must train as hard as possible but without taking too much risk. An injury that stops you training for a month can easily set you back 3 months in your training.
Use heavy compound lifts in your workouts such as the bench press, squat and deadlift. These exercises will allow you to move more weight thus increasing your muscle building capacity.
This is pretty much all you need to know to get started on the right path. Remember that what works for you may not work for someone else and this is why we offer a fully individual customised approach to training at BusyFitness. Our goals are your goals.
What is your biggest issue with building muscle? Leave a comment below!
Remember - keep busy, keep fit!