If you’re trying to build muscle, there are a few simple rules you can follow that will work miracles. I’ll list them here for you, and all you have to do is follow them!
Take in at least 1 gram of protein per lb. of body weight per day. That means if you weigh 160 lbs. you need a minimum of 160 grams of protein per day. This will ensure that you have enough protein in your body to synthesize and build muscle.
If you stick to the FDA recommended 50 grams per day (based on a 2,000 calorie diet) your body will have enough protein in it to function normally, but not nearly enough to gain muscle. It can be hard to get this much protein from your diet alone, so make sure you pick up a top quality protein powder like Optimum 100% Whey.
Lift Heavy – Lift as heavy as you can without breaking form. Put enough weight on so that you can only do 4 or 5 reps per set. This will cause you to gain more strength and muscle mass by increasing your testosterone and HGH levels and forcing larger tears in your muscle fiber.
These tears are repaired by your body with new muscle fiber. When you lift lighter you will get smaller tears that build less muscle. However, lifting light (15-20 reps) does have its benefits, and it should be included into your workout routine at least once per week.
Do squats and dead-lifts at least twice a week- squats and dead-lifts are both compound lifts, meaning that you use multiple-muscle groups. These lifts will cause your body’s HGH levels to skyrocket. The easiest way to gain size and strength is to do dead-lifts and squats.
Take glutamine and BCAA’s – glutamine and BCAA’s are both necessary for your body in order to gain muscle. Glutamine makes up 2/3 of the free form amino acids within your muscle fiber and BCAA’s make up the other 1/3. You won’t get enough of either of them from your diet and protein powder alone.
Both have anti-catabolic (prevents muscle from breaking down) and anabolic (muscle-building) properties. They will increase recovery time from your workouts. They are the basis of every bodybuilders supplement program. Without enough of these 2 amino acids in your system, it can be very difficult to gain muscle.
To many people who are familiar with bodybuilding and weightlifting, these muscle-building tips are far from secrets, but I think people get themselves tied up with all of the other little things they can do to gain muscle. Sometime these other things work and sometime they don’t.
What they all have in common is that they make very little noticeable difference, if any. You’re time, energy, and money are much better spent just following the suggestions above–very strictly. I guarantee that there are no other secrets that will come close to the effectiveness of the 4 things listed above.