As the summer approaches, more and more men want to build great physiques. Unfortunately, muscle growth is a slow and gradual process that takes years and years. The good news is that if you are a newbie, you can see pretty noticeable results in three months. To build muscle, there are really only three important things that you have to focus on. We’re going to be going over these three things in today’s article.
If you are looking to build muscle and a lot of it, you have to have a diet filled with protein. Protein is the main thing your body needs to build muscle. Then again, you also need the right amount of carbs and fats. To find out what you need to consume, find out your maintenance calories per day and add 500 calories per day to that total. For example, if my body needed 3,000 calories per day to maintain its current weight, I’d want to eat 3,500 every day to gain weight. All in all, track your meals and macros on a spreadsheet. As the saying goes, “What gets measured gets managed”. Also, track your weight every morning. At the end of the week, average out your seven weights and see if you’ve made any progress from the week prior. By doing all of this, you’ll see results in no time.
For gaining muscle, you should always structure your workout around compound exercises like bench press, deadlifts, shoulder press, and squats. These should be your main lifts and you should always perform them first. You should always have a plan when going to the gym. None of your exercises should be spontaneous. By having a plan every time, it will be easy to tweak your workout if something is wrong.
You should be getting at least 8 hours of sleep every night. This allows your body to rebuild itself. Try to keep your sleeping schedule as consistent as possible