What is the Best Way to Build Muscle? 5 rules that must be followed to gain muscle

What is the Best Way to Build Muscle? 5 rules that must be followed to gain muscle

What is the best way to build muscle?

The best way to build muscle is not some miracle supplement and is not always an easy path. But if you are dedicated to adding size and strength to your body then this is a simple guide that will help push you in the right direction.

5 rules for the best way to build muscle:

1. Train hard! - Resistance training is the most crucial element to muscle gain. This type of training can come from a variety of techniques such as barbells, dumbbells, or machines that use cables or pulleys, and calisthenics (I.e. Push-ups, pull-ups, sit-ups, and dips). It is important to do 6-8 reps with slow controlled movements to achieve maximum gains in the gym. Also decrease the resting period between sets instead of 2-3 minutes try 30 seconds in between sets. This is first rule is crucial if you are trying to achieve the best way to build muscle.

2. Eat more calories and eat often- The best way to build muscle is to eat nutritious foods through out the day (4-5 times. This means to have a well balanced meal of protein, carbs, good fats, veggies and fruits.Good fats include olive oil, canola oil, flaxseed oil sunflower seed oil, nuts, and fish. Some examples of good carbs are brown rice, oatmeal, potatoes, wheat pasta, and 100% whole wheat bread.

3. Eat Protein / Supplement- Without the correct amount of protein your muscles will not receive enough nutrients to repair. Protein provides the necessary branched chain and essential amino acids to repair and grow muscles. A good rule of thumb here is to eat roughly 1 gram of protein per pound of bodyweight. Fish, turkey, chicken, lean beef, eggs, low fat cottage cheese, and plain yogurt. This goal of 1 gram per pond is difficult for some people to achieve through diet alone. Protein bars and shakes can help these people reach and maintain the goal of 1 gram of protein per day.To allow yourself the best way to build muscle eating this amount of protein is key.

4. Drink water- This often over looked but is very important to muscle building. 80% of lean muscle is water so it is very important to keep you body hydrated. To give your body the best way to build muscle it is important that you stay hydrated.

5. Rest and stretching- It is important to get the proper amount of rest when weight training. The main misconception is that people think that they grow in the gym, when it is the opposite, your body grow when you are resting. Flexibility is often over looked as a key element in becoming fit and obtaining maximum performance. On your rest days I suggest yoga or a light stretching routine. The best way to build muscle is to go to the gym (and lift) no more that 4-5 times a week.

As stated before the best way to build muscle depends on the person and their genetics. But these are fundamental principles that one must follow for muscle growth.

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