How to Gain Muscle - Learn How to Gain Muscle Properly
As a bodybuilder, I know what it takes to bulk up a bit and build muscle.
I was a skinny guy myself until I decided that enough was enough and pushed myself to gain weight.
And, actually, it's not that hard.
As long as you know what you're doing.
I talk to a lot of friends and family and they don't really have a clue about how to build muscle OR lose weight.
Here is a quick breakdown what you'll need to know if you want to bulk up.
Follow these guidelines and you can't go wrong.
How To Gain Muscle | Eat Right - You must eat 6 times per day and cram in 20 calories per lb of body weight per day.
Your diet should consist of plenty of lean protein and complex carbs from foods such as chicken fillets, tuna, lean beef, pasta, rice and wholemeal bread.
Essential fatty acids are also a must.
They can be found in foods like nuts and oils such as flaxseed oil and sunflower oil.
You'd only need 2-3 tablespoons of flaxseed or sunflower oil a day though, as they're calorie values are so high.
You should never eat carbs within 4 hours before bed time or you'll pack on a lot of fat as well as build muscle - and thats just not healthy! How To Gain Muscle | Sleep A Lot - You need at least 8 hours of sleep per night.
When you sleep, your muscles are healing from your last workout and your brain's pituitary gland is secreting growth hormone into you your body, causing you to bulk up! Remember, you don't build muscle in the gym, you build muscle in your sleep.
How To Gain Muscle | Train Hard - You should be lifting heavy weights in the gym and training for 1 hour, 3 times per week.
Only perform 6 sets per exercise and 8 reps per set.
Each muscle only needs to be worked once per week to bulk up.
Any more than that and you could actually get weaker in the long term instead of stonger because your muscles aren't getting enough rest between workouts.
Use this advice to put on weight in a healthy way and you'll bulk up in no time, I guarantee!
I was a skinny guy myself until I decided that enough was enough and pushed myself to gain weight.
And, actually, it's not that hard.
As long as you know what you're doing.
I talk to a lot of friends and family and they don't really have a clue about how to build muscle OR lose weight.
Here is a quick breakdown what you'll need to know if you want to bulk up.
Follow these guidelines and you can't go wrong.
How To Gain Muscle | Eat Right - You must eat 6 times per day and cram in 20 calories per lb of body weight per day.
Your diet should consist of plenty of lean protein and complex carbs from foods such as chicken fillets, tuna, lean beef, pasta, rice and wholemeal bread.
Essential fatty acids are also a must.
They can be found in foods like nuts and oils such as flaxseed oil and sunflower oil.
You'd only need 2-3 tablespoons of flaxseed or sunflower oil a day though, as they're calorie values are so high.
You should never eat carbs within 4 hours before bed time or you'll pack on a lot of fat as well as build muscle - and thats just not healthy! How To Gain Muscle | Sleep A Lot - You need at least 8 hours of sleep per night.
When you sleep, your muscles are healing from your last workout and your brain's pituitary gland is secreting growth hormone into you your body, causing you to bulk up! Remember, you don't build muscle in the gym, you build muscle in your sleep.
How To Gain Muscle | Train Hard - You should be lifting heavy weights in the gym and training for 1 hour, 3 times per week.
Only perform 6 sets per exercise and 8 reps per set.
Each muscle only needs to be worked once per week to bulk up.
Any more than that and you could actually get weaker in the long term instead of stonger because your muscles aren't getting enough rest between workouts.
Use this advice to put on weight in a healthy way and you'll bulk up in no time, I guarantee!
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