Many men are looking to obtain M for this upcoming summer. However, there are many misconceptions about how to build muscle obtain a muscular physique. A lot of men fall into the health magazine trap, taking countless supplements and eating weird diets only to look in the mirror and not see any progress. The good news is that building muscle is quite simple. The steps that I’m going to show you are quite easy to implement into any lifestyle. Let’s get started!
In order for your body to build muscle, it has to be in a caloric surplus. In other words, you have to be taking in more calories than your body can burn. To find out how many calories to take in, go to an online calorie calculator and find your maintenance calories. Then, add 300-500 calories per day to that calculation. For example, if my body needs 3500 calories per day to maintain its current body weight, I should then consume 3800-4000 calories per day. Track your results by weighing yourself every morning and by averaging those seven weights at the end of the week. A good goal is to gain one pound per week especially for newbies. If you’re not gaining weight, bump up the calories. Also, make sure you are hitting your macronutrients like protein, carbs, and fats.
Your workout should primarily consist of compound movements such as deadlifts, shoulder press, bench press, and squats for these exercises incorporate the most muscle groups which will lead to better results. Also, perform these exercises in the 8-12 rep range as this will maximize hypertrophy and optimize muscle growth. I usually do a 4 day split with legs, chest, back, and shoulders being my main muscle groups for those days.
Sleep is very important because its the one thing your body needs to actually build muscle. If you aren’t getting enough sleep, your body can’t rebuild itself and you won’t see much progress. To keep it simple, try to sleep 7-8 hours per night and maintain a consistent sleep schedule.