If you’re looking to build muscle but don’t know where to start, this article is for you. There are many things that factor in to muscle gain and I will break them down into five steps below. The main thing to remember is that intensity of a workout is much more important than gym time. If you work out hardcore for 30-45 minutes you are gaining more muscle than the guys who sit around in the gym for 1 1/2 hours taking long breaks and feeling no burn.
1. Use Proper Techniques
Using proper techniques when doing your various body workouts can save you a tremendous amount of time. It may seem slower when you’re taking the extra second or two to properly do a lift but you will get a much better workout and save yourself lots of reps. If you are improperly doing a lift it may take you up to five lifts to get the same result as you would get doing one lift correctly.
2. Do Compound Exercises
You want to work several parts of the body at the same time for several reasons. For one, you don’t want to overwork one specific body part. Another reason is so you can gain the same amounts of muscle at the same time and b physically fit eventually (instead of having huge biceps, but being tiny everywhere else). Compound exercises are especially important for beginners. It’s important to do lots of reps and lots of different workouts. Over time you will understand the importance of doing compound exercises, which tie directly with step 1 (Using Proper Techniques).
3. Get Recovery
The fact is muscles don’t get stronger when you workout. They get stronger when you rest after working out. A beginner should do 2-3 intense full body workouts a week (45-60 minutes) and get plenty of sleep the rest of the time. Drinking water and eating are also a part of the recovery process. Dehydration is a good way to slow down muscle gain, so it is important to drink a lot of water. Eating is just as important when it comes to muscle gain. In order to gain muscle you have to eat. A LOT. I will further discuss eating in step four.
4. Eat, Eat, & Eat Some More
The key to muscle gain is eating. If you are a skinnier person (100-160) you need to gain weight in order to gain muscle. Tuna, Rice, and any whole foods you can get are the best foods to eat. Drinking whole milk can also help increase weight fast. If you are taking creatine or something like that and eating tons of food you need to make sure you keep on a good workout schedule and workout hard when you’re in the gym. If you start eating tons of food and taking creatine without working out very much you will begin to gain fatty weight which you will later spend months trying to turn into lean muscle. Eating and working out go hand in hand.
5. Get Protein
This step relates to step 4 a lot but protein is another key to muscle gain. Eating tons of meat, fish, eggs, and dairy products will help ensure that weight and muscle are being added to the body. Many people prefer to buy protein from supplement stores, which is also okay.