How to Build Muscle
So you want to know how to build muscle? Well, you’ve come to the right place. Saddle up partner, let’s go for a ride.
How to Build Muscle: Workouts
First of all, you want to get good at the basic exercises. You need to focus 80% of your lifting program on getting amazing at the basics. You need to push, pull, knee dominant, hip dominant, and carries. That’s all. Some of my favourite muscle building exercises are:
Pushes to Build Muscle
- Bench Press
- Single Arm Overhead Press
Pulls to Build Muscle
- Chin Up
- Chest Supported Row
Knee Dominants to Build Muscle
- Bulgarian Split Squat
Hip Dominants to Build Muscle
- Single Leg Romanian Deadlift
Carries to Build Muscle
- Farmer Carry
- Suitcase Carry
Beginners should pick 1 muscle building exercise from each category and perform 5 sets of 5 reps with 60 seconds rest between sets. Do this 3 times a week for 1 month. The next month, pick the other muscle building exercise and perform 5 sets of 5 reps with 60 seconds rest. The next month, go back to the exercises you did the in first month, but perform 6 sets of 6 with 60 seconds rest. Keep repeating this until you are doing 8 sets of 8 reps with 40 seconds rest.
Do not do any isolation exercises for the first year of lifting. Every 2 months, test the following lifts:
- Squat for 1 rep
- Bench Press for 1 rep
- Deadlift for 1 rep
Within the next 5 years, your goal is to get the following numbers: 300lb Bench press, 400lb Squat, 500lb Deadlift.
How to Build Muscle: Overload
One thing you must always do is try to lift more weight with perfect form each week. Always try to get stronger in the given rep range. This is the key to building muscle.
How to Build Muscle: Diet
If you want to build muscle, each meal needs to contain 50-100 grams of protein, 15-30 grams of fat, and 1-2 cups of vegetables. After a workout, switch the fat for 1-2 cups of starchy carbohydrates. Try to eat 3-6 meals in this fashion aiming to get 300 grams of protein per day, 90 grams of fat per day, and 6 cups of vegetables per day.
How to Build Muscle: Supplements
My top 3 supplements to build muscle are:
- Liquid Fish Oil (2 Tablespoons per day)
- Creatine (1-2 teaspoons per day)
- Magnesium (1000 mg per day)
I don’t care when you take these, just make sure you take them every single day.
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How to Build Muscle Articles
In the following article, I teach you how to build muscle without the fat. I give you a little bit of scientific theory, then give you a fool proof plan.
Next up, I take a look into bodybuilding back when Arnold ruled the world, and everyone still used the basic muscle building exercises that I wrote about above.
If you want to learn the secret to eating for muscle gain, then you definitely need to check out the following article.