Despite what advertising wants you to believe muscle building is not some arcane black magic requiring cryptic rituals. Building muscle only requires some basic science and a bit of dedication. Don’t fall for the infomercials that claim you’ll get huge in just 5 minutes a day, you won’t. Muscle building is a common sense approach to providing your body with the proper stimulus, and the essential muscle building supplies that it needs.
First off you need to apply stimulus, and that means working out. Workout until your targeted muscle group is fatigued, then take a break of 30-10 seconds and do it again. Repeat 5 times until those muscles are screaming. Remember, no pain, no gain. Muscle building happens by destroying muscle fibers in the gym, and building it later.
After you workout you need to get plenty of protein, the generally accepted amount is 1.5 grams per pound of bodyweight. You need to spread this throughout the day, so divide by 6 and eat 6 meals a day with about that much protein in each. No protein, no muscle. It’s that simple. Muscle building will only happen when your body has enough food to grow!
Produce enough Testosterone. Without a doubt you need this to succeed at muscle building, so if you’re a bit older, say 40+ consider some bodybuilding supplements, but generally you can get by without them it’ll just take longer to to get results at muscle building.
Now get to sleep! You need to get at least 7 hours of quality sleep every night. Muscle building doesn’t happen in the gym, muscle building occurs while you sleep. You can workout day and night and eat like a pig but if you aren’t getting sleep you’re not going to build muscle.
So there you have it. Workout, eat, supplement and sleep. The ‘Secret’ to muscle building that the advertisers don’t want you to know. Now stop reading and get to the gym!
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