Many men want to build muscle for this upcoming summer. Even though it’s the middle of February, it’s not too late to start! However, some men have many misconceptions on what it actually take to build muscle. Some are mislead by content online while others are mislead by fitness magazines. This is all very understandable as the people pushing these products and information are in great shape! In reality, it’s just a marketing move. In this article, I’m going to show you guys how to get jacked for this upcoming summer in three simple steps. Let’s get started!
For those who want to build muscle, you have to be in a caloric surplus. In other words, your body has to be consuming more calories than it can burn. To find out how many calories you should be consuming, find out your daily caloric need to maintain your current body weight. Then, add 300-500 calories per day to that amount. Track your weight daily by measuring yourself in the morning. At the end of the week, average the seven weights and that will be your most accurate weight. Week to week, your goal is to gain one pound. Also, make sure that you’re hitting your macros.
For lifting, make sure you are focusing on compound lifts like squats, deadlifts, and bench press. These lifts should be the core of your workout, for they will lead to the greatest results due to the fact that they work multiple muscle groups. While performing these exercises, shoot to stay in the 8-12 rep range as this maximizes hypertrophy which leads to muscle growth.
Sleep allows the body to recover after an intense workout. It also keep your hormones balanced which optimizes muscle growth. When you get enough sleep, more testosterone is produced and protein synthesis is optimized. This ultimately leads to more muscle growth over the long run.