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Muscle Building Made Simple – The Essential Framework For Building Muscle Simply And Efficiently
People tend to make muscle building much more difficult than it should be. I can’t say I blame them. With a plethora of muscle building magazines, stores full of hard-to-pronounce supplements, and ads promoting the latest fitness fad, it’s pretty easy to get overwhelmed quickly.
The truth is…the basic concept of muscle building is actually quite simple. To gain muscle you need to do two things:
- Eat more calories than you expend
- Break down muscle fibers through physical exertion to grow them back bigger (usually through weight training)
These 2 critical principles are the foundation for any sound muscle building program.
Now… this is where things can get tricky. If you don’t already know how to eat or weight train right then you have to learn how to do them RIGHT.
To tell you the truth, this is a difficult part. It takes many hours of research and many, many grueling weeks and months of real life application to master nutrition and weight training.
The reason it’s so difficult is because nutrition and weight training for muscle growth have many in-depth intricacies, rules, and best practices.
So rather than try to teach you everything, I will provide you with the essential framework for muscle building in a simplified fashion.
- Determine Your Daily Muscle Building Calorie Intake Level. There are many advanced formulas for doing this. A very basic one is to multiply your body weight by 20. (So if you weigh 140 pounds, eat about 2800 calories a day)
- Eat 5-6 Times a day. Yes it is possible. At first it will be difficult, but your body will adapt if you are disciplined enough to make yourself eat every 2-3 hours.
- Eat Well Balanced Meals. Feed yourself the right way. Just because you eat more calories does not allow you to eat unhealthy. NO FOOD. You should eat balanced portions of complex carbohydrates, proteins and essential fats.
- Consume Lots of Protein. Protein is an essential ingredient for muscle building. An old rule of thumb is to consume at least 1g of protein per pound of body weight per day (If you weigh 140lbs consume 140g of protein).
- Drink Lots of Water. It cannot be overemphasized how important water is. For a very basic calculation drink at least ½ of your body weight in ounces. (If you are 140 lbs drink at least 70 ounces a day)
- Develop a Weight Training Routine. Weight Training Routines are widely available through books in print and on the internet. A weight training routine will outline which exercises should be done, when they should be done and how many times they should be done.
Any healthy muscle building weight training routine will require you to…
- Weight Train INTENSE. Put your muscles under stress well above and beyond a normal circumstance to promote growth. This means training with maximum effort every repetition of every exercise.
- Lift Heavy Weights. Lift HEAVY weights to reach maximum muscle fibers.
- Progressively Increase. Systematically increase the difficulty of your workouts to continuously challenge your muscles. This means increasing the weight or repetitions performed (or both) for each workout.
- Allow Adequate Time For Rest. Muscles need time to COMPLETELY RECOVER after being subjected to intense stress. Do not work one muscle group directly more than twice a week. (Working a muscle group directly only once a week is often the recommended standard)
- Limit The Duration Of Your Workouts To 60 Minutes Or Less. Prolonged intense physical exertion beyond one hour can lead to increased muscle loss.
- Train no more than 3-4 days as a beginner. Overtraining is a fundamental mistake of many beginners. To reiterate, your body needs time to COMPLETELY RECOVER from previous weight training sessions.
- Train All Your Muscles. Incorporate heavy exercises to stimulate muscle growth throughout your body ALL body for maximum overall muscle growth and to maintain muscle symmetry.
- be safe – Exercises done with free weights can be very dangerous if not done correctly. If you are inexperienced, it is highly recommended that you do adequate research on the matter in order to perform the exercises safely and correctly.
Where to Go From Here:
Remember what I have provided is only the essential framework to build muscle in a basic simplified format. If you follow the main points here, you will gain muscle, however, you should still continue to research to gain a FULL understanding of the principles I have laid out.
There are many excellent guides on the internet that will give you an in-depth, comprehensive review of the basic information I have provided you with.
Just remember that everything you learn about building muscle going forward should relate back (somehow) to the two simple general principles outlined here (Nutrition & Training).
Good luck in your muscle building!
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