Building muscle is nowhere near as complicated as it seems, and simply involves following a few very simple rules.

One things for sure, you’re probably half way there when it comes to the way you’re currently training and the weights you’re already lifting; you’ll now need to finish off the rest of the puzzle by following the simple steps below if you want to pack on some serious size and enhance your appearance.

In no particular order, here’s how to do it…

Count your calories 

Boring or what? Still, you need to do it. If you don’t know how many calories you’re currently consuming, or how many you need to consume in order to grow muscle, then sadly you’re going to be stuck in a rut for a while to come. You need to start by eating 500 calories over maintenance level in order to grow, and perhaps even more depending on your body type. See how you go with 500, if you’re seeing results, stay there until it slows down, add another 100 in, and progressively gain. This is the best way to ensure your gains are lean, without extra body fat being added.

The big five 

Deadlifts, squats, barbell rows, bench press and military press. If these exercises aren’t included in your workouts every week, then boy oh boy are you selling yourself short when it comes to developing muscle mass. Due to the amount of growth hormone these exercises release, not to mention how effectively they target each individual area (and the sheer number of stabilizer muscles they incorporate in the process) they are the absolute cornerstones of any well-developed and large body.


Don’t waste your energy on isolation exercises at the beginning of your workouts. Your primary focus should be large compound movements (like the ones mentioned in our last points) as they lead to accelerated growth and cover the largest area at once. Isolation exercises are great for further developing an area, but they aren’t going to lead to the fastest or biggest surges in growth, so they really need saving for the latter part of your sessions once your ground work has been laid.

8 hours 

Sleep! You need 8 hours sleep per night. After you’ve been sleeping for 4 hours you’ll enter REM (rapid eye movement) sleep mode, and as a result you’ll begin to release maximal amounts of growth hormone which in turn will lead to repair and growth of the muscle cells. This is hands down one of the best ways to ensure growth, and should never be neglected.

These simple processes will honestly lead to enormous changes in your body composition provided your nutrition is on point and you’re truly training to the maximum limits your body is capable of. You should never fail to put anything other than your best effort into your sessions; by combining a tough mentality with the above points, you’ll soon master the art of true growth and be the envy of your friends.


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Betsy Smith

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