4 Things You MUST Do to Successfully Build Muscle

No Nonsense Muscle Building Words to Live By to Get Massive Muscle

We know we all want the awesome muscle man body, the slim waist, the broad shoulders, bulging biceps and a strong chest.  Here’s 4 things you can do right now to increase your muscle gains fast and easy.

1. Stay out of the gym.

I know this seems strange at first, at least on the surface, but if you’re a skinny guy trying to gain mass and build muscle, you may want to hit the gym a maximum of 3 times a week.  While you’re there, you give it your all for one solid hour.  Do big movement exercises like squats, incline bench, and bent over dumbbell rows.  It’s good to do 2 different exercises per muscle group, 3 sets per exercise, and anywhere from 6 to 10 reps per set.  Try pyramiding for a great balanced approach.  For example, on your first set, do 10 reps.  On your next set, increase the weight and do 8 reps.  Then on your last set, increase the weight and do only 6 reps.  Varying your sets, rep, and weight like this can be just the trick to turn the muscle building switch on in your body and metabolism.

2. Make sure you’re ALWAYS eating according to an intelligent schedule.  Even when you don’t have time, you make time.  Don’t deviate from getting enough good food.

I’m not going to tell you something outrageous like never eat carbs, or that you should never enjoy something with sugar in it.  What I will say is this: make sure you’re eating often, eating enough, and eating wholesome, muscle building foods.  You hear it all the time, skinny dudes saying “I can’t gain weight and I eat all the time!”.  I used to say the same thing, but when I examined how often I ate and the kinds of food I was eating, I could see how I was not doing a good job.  Go for at least 4 to 5 meals a day, ensure you’re eating a gram of protein per pound that you would like to weigh (for example if you want to weigh 175 lbs, you need to eat 175 grams of protein per day), try to divide your protein requirement evenly among your meals, and include a post-workout protein shake with at least 50 grams of protein and include fresh fruits and vegetables into your post-workout shake.  Remember to get ALL your vitamins and minerals, because your body’s cells will work best when they have all the ingredients they need to function at their peak- and that’s when the muscle piles on naturally.

3. Limit your drug and alcohol use

I’m not talking about cocaine or heroin here, not even methamphetamines, which would pretty much guarantee people not to gain muscle.  No, I’m talking about the legal drugs: cigarettes, coffee, energy drinks, and alcohol.  If you’re like most guys trying to build muscle and pack on the pounds of lean ripped muscle, you’re probably the type of guy that likes to go out and drink, maybe even smoke some cigarettes, have some red bulls, and finish it off with a nice cup of coffee the next morning to get you going.  Well, you can get away with this every once in a while, but if you’re smoking half a pack of cigarettes or drinking 4 or 5 alcoholic beverages a day, you can pretty much forget about building massive muscle and getting ripped.  Be sensible.  Alcohol, caffeine- they dehydrate your body and stress out your nervous system, and a stressed body is less likely to build that muscle you crave. Often times people get stressed out, then add these items to their daily routine, and force even more stress upon their bodies to process these stimulants and chemical cocktails.

This leads me to the last, but not least important item on the list…

4. Sleep, sleep, and sleep some more.

Our society and way of life don’t always allow for a steady 8 hours of sleep a night.  Many of us work multiple jobs, go to school, run our own businesses and spend our time pursuing our passions and dreams.  Still, we should not allow ourselves to become overwhelmed and stretched too thin on too little sleep.  5 hours of sleep a night is not going to cut it if you do it for too long.  Your body builds muscle when you sleep and your body’s hgh hormones and muscle building chemicals peak during sleep cycles.  If you can find time for a nap, take a nap.  While remaining productive in your life and staying active, don’t undervalue the power of sleep.  Your body absolutely needs 7-8 hours of sleep a night, on average.  When you are well rested, you are less stressed, and your body is free to use nutrients for building muscle, not just keeping you conscious.  Your body will also produce more testosterone when you’re well rested.

I am writing this after a few extremely busy days and I need to get my sleep.  As I drift off to sleep with my lovely girlfriend, I sincerely hope this article helped you.  Make these 4 things a habit and you’ll be well on your way to achieving your body building and muscle gain goals.

If you’d like to learn more about how to accomplish successful weight gain, strength training and muscle building, visit a great site with a proven program for building muscle fast.

Be Sociable, Share!

•