Posts Tagged ‘sleep to build muscle’

Everybody Wants to Know What is The Best Way to Build Muscle

Have you been taught the best way to build muscle?

If you want the facts on the best way to build muscle then read on…

If you are a skinny guy or a person who has difficulty gaining weight, I bet you would do anything to make your muscles grow faster, and you are constantly searching for the next wonder supplement or training regimen promising you that this is the best way to build muscle. Am I right? I bet you’ve also browsed some bodybuilding magazines and a series of articles telling you need to spend a small fortune on pills and supplements to gain muscle mass. Right? It’s OK we have all been down that road before.

Well, as a skinny guy myself, gaining weight with difficulty that I myself find, I can tell you this much, that making your muscles grow is easier than what the magazines would have you believe. At the end of the day, you have to remember that magazines make money by providing advertising space to major supplement companies and most of what they sell is unnecessary for the skinny guy who wants to know the best way to build muscle.

Here I will show you what you can start doing today to help you achieve your muscular growth in a month and to transform your body to start turning heads at the beach! These are the facts that will guide you towards your question: what is the best way to build muscle?

The best way to build muscle? Tip # 1 – Think Large, Be Large!

The Best Way to Build Muscle

The main reason why skinny guys can not make their muscles grow, or gain weight, is simply because they do not eat enough food. Surprised? Well, this was a shock to me when I discovered it myself. Why? Well, amongst all of my athletic friends, I was always eating as much and yet could never gain weight. The simple fact of the matter is what I thought was enough was not even close to what I should have been eating to grow. Think large to be large, or at least larger than what you think now.

Simple facts as to why you do not gain muscle are:

a) You are not eating enough protein and, or calories. I was using around 2.000 to 2.500 calories per day and still required at least 3,500 or more.  The best way to build muscle for me would have been to increase my calories to the appropriate amount.

b) You are not eating regularly throughout the day. I ate up to three times a day, although sometimes dodged a meal, rather than stick to a routine of eating six times a day at regular intervals.

If you want to make your muscles grow quickly, then you MUST have a good diet to gain muscle mass. Your diet should focus on good sources of protein such as lean meats (chicken breast or turkey), tuna, egg whites, soy, nuts, peas, beans and legumes (like lentils and chickpeas). In general, as a rule of thumb, you should consume one gram of protein per gram of body weight, so if you weigh 150 pounds you should consume about 150 grams of protein per day.

To make your muscles grow quickly, you should consume at least 3,500 calories a day (sometimes more depending on height and weight), over six meals with about three hours apart.  The protein shakes are not entirely necessary, but can help you gain muscle, when you use a drink after your workout.  This concludes the first tip on the best way to build muscle.

The best way to build muscle: Tip # 2 – Think full body, get a fuller body!

The Full Body Best Way to Build Muscle

To make your muscles grow quickly, you need to make weight training as important as your diet. After all you don’t want all your weight to be useless fat.  You don’t need to become a gym rat. In fact, 45 minutes to an hour a day can be more than enough. The key is to do full body workouts three times a week, and stick to the “big basic exercises.” Here is a sample routine at its most basic form.

Squats or dead lifts 1-3 sets of 8-12 repetitions
Bench press 1-3 sets of 8-12 repetitions
Barbell row 1-3 sets of 8-12 repetitions
Biceps curls 1-3 sets of 8-12 repetitions
Lying triceps extensions 1-3 sets of 8-12 repetitions
Raising calves 1-3 sets of 8-12 repetitions

You may alternate squats and dead lifts on separate days as both on the same day is very taxing on the body, and in order to really build mass you need to be well rested.

The best way to build muscle: Tip # 3 – Rest enough to grow enough.

The Best Way to Build Muscle

If you want to make your muscles grow quickly, then you must realize you can not force your body to grow. In saying this, I mean to devote time to a proper rest is essential for muscle growth. You need to take a day off between workouts, to allow your muscles to repair themselves. This is essential. Always remember quality over quantity will make you gain that extra pound of muscle.

You need to make sure you have enough sleep each night, eight hours a day is typical for most people.
When we sleep, our bodies secrete a natural growth hormone that helps to rebuild and grow our muscles. This is the single best reason why people over-training, are struggling to build muscle mass. The secretion of growth hormone also increases with a good diet that contains plenty of protein. So make sleep part of your routine. So there you have the facts on the best way to build muscle, especially if you are a hard gainer.