Building is muscle is a very simple process that many of us overlook. In reality, there are only a few things that matter when trying to build muscle. Some gym goers spend tons of money on useless supplements that don’t even help them reach their fitness goals. In this article, we’re going to break down the three things that are going to ultimately determine whether or not you’re going to build muscle. Let’s get started
Diet is by far the most important thing when it comes to building muscle. When bulking, your body should be in a caloric surplus. In other words, you should be consuming more calories than you are burning. A good rule of thumb is to take your body weight and multiply it by 20. This is roughly the amount of calories you need per day to build muscle. Also, you should be gaining a pound a week. If you gain more than this, there’s a good chance that some of this weight was fat. All you have to do is cut back on the calories a little to fix this problem. Overall, hit your macros on a daily basis, track your calories, and track your weight every week.
If your goal is to build muscle, compound lifts should be the backbone to your lifting routine. You should always begin you workout with exercises like squats, deadlifts, and other compound lifts. Compound lifts are essential to muscle growth because they work multiple muscle groups and are very intensive. All in all, aim for the 8-12 rep range with these exercises as this yields the best results.
When you get enough sleep, your body makes more muscle gains. It really is that simple. Focus on getting 7-8 hours of sleep every night and maintain a consistent sleeping schedule.