Building Muscle In Four Easy Steps

Building Muscle In Four Easy Steps

Building Muscle In Four Easy Steps

Step 1

Committ to lifting weights at least three to four times per week.

Your main goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stresses placed on them from occuring again.

Once you get home, let your muscles heal through nutrition and rest, they will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step 2

Focus on eating at least 5-7 times a day with balanced meals from carbohydrates, proteins and fats.

If your goal is to build muscle then you should be eating at least 1.5-1.8 grams of protein per pound of your current body weight.

Your carbohydrates should equate about 45% of your intake, your proteins should equate to about 35% of your intake and your fat levels should be the remaining 20% of your intake. You should focus on, making sure that over half of those meals are solid whole food meals and the remainder can be liquid meal replacment shakes.

Step 3

You should focus on stretching at least half the amount that you lift weights.

One of the biggest mistkakes I see with people training, is training with out doing any stretching.

Stretching helps restore the normal length to the tissue and if you are constantly training, your muscle tissues will shorten andwill begin to perform weaker and slower and you have a higher incidence of injuries.

So if you are lifting weights 4 hours in the week, then at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step 4

Avoid supplements that have not been around for longer than 3 years.

I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life a lot easier and help you avoid all the marketing hype in the latest fitness and bodybuilding magazine's. If you follow this rule, you will discover only a small handful of supplements still standing on the shelves.

Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your most of your nutritional basis for health, healthy body composition, strength and muscle mass.

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