10 Muscle-Building Fundamentals You Need to Learn
Nov 25, · Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in . Speaking of growth, if you're starting without muscle, you can grow it fast if you're diligent about eating, exercising, and sleeping. You can gain up to lbs (kg) of muscle in 3 months when closely following a researched program such as this. (Afterward, muscle gains slow drastically.) These results are achievable for every man and woman.
This handbook is the result of a year's research into what the latest science shows is the most efficient way to build muscle. It's for both men and women. It's primarily for beginners, but there's plenty of science-backed advice for intermediates too. I wrote this guide because much of the casual weightlifting advice is unsubstantiated or misleading.
I can't blame bloggers for it, because some of the facts in this guide have not been broadly published outside of the scientific literature. As a result, this handbook contradicts some popular bodybuilding recommendations, including the myth that women have a harder time gaining beginner muscle, that exercise rest times should be kept to 1—3 minutes, that most body weight exercises are useful, that machine exercises are ineffective, and so on.
Throughout this handbook, I support my claims by citing studies and showing you how to measure your weekly gains so you can confirm you're growing. Speaking of growth, if you're starting without muscle, you can grow it fast if you're diligent about eating, exercising, and sleeping.
You can gain up to lbs 6. Afterward, muscle gains slow drastically. These results are achievable for every man and woman. That's another myth.
In addition to thoroughly citing research, this guide is also comprehensive. If you weren't willing to spend 1—2 years in the gym to get results before now, be excited because you can compress beginner gains into 4 months. I spend thousands of hours deconstructing how things work.
I compile my insights into free handbooks like the one you're reading. Over a million people read them annually. Insights that don't make it into handbooks are shared on Twitter.
I'm also the founder of Demand Curvea company that trains startups in growth marketing and helps them find great marketing hires. If you're a beginning bodybuilder, you'll learn to add 15 lbs 6. If you're an intermediate, you'll learn how to break through plateaus.
If you're looking to get stronger instead of bigger, most of this handbook also applies. The total size you can naturally reach is relative to how large your skeleton is study. Are you a broad-shouldered man with thick wrists and ankles?
Even if you worked out for decades, you likely wouldn't get as muscular as a larger-framed person could. Take a look at the physique below.
You can download the image and glance at it whenever you need motivation to continue working out:. Want to know how long it takes to build muscle? The image above is a realistic reference for the mass an average-sized male attains after 4 months of working out. If you are elderly how to donate office furniture suffering from certain diseases, you may be at a disadvantage. Talk to a doctor before weightlifting if you're concerned about safety.
Note: Getting significantly bigger than the physique above requires years of work. It gets harder to continue growing after your first few months of bodybuilding. How to get tickets for glastonbury 2013 increasingly strong muscles require increasingly high stimulus. Recognize that all these guys have low body fat, which better reveals their muscle mass. You won't lose fat by lifting, so weight loss is a separate goal altogether.
It's too much of a good thing. But, returning to the earlier note about body fat, know that many women prefer it what does american infidel mean be as low as possible. Like the models above. Well, some celebrities playing superheroes are or were at some point on steroidsinsulinor HGH — the abuse of which results in health problems.
Plus, some have naturally broad frames. A discussion of what is natural to attain should discuss natural bodybuilding competitions. Their contestants are not permitted to use steroids. Here are some. However, recognize that their muscle mass is accentuated by tans, vascularity, low body fat, and having done push-ups right before walking onto the stage.
Also notice how they have thick torsos and broad shoulders — these men have big frames. And they've put in years of incredibly hard work. You can read amateur breakdowns of cheating here and here. While not investigative, these reports present evidence for how easy it is to game competitions.
What exactly do the results of steroids look like? Well, the model below has chest and shoulder muscles that are abnormally large relative to his frame. If your goal is to look like him, you're unlikely to get there naturally. He used data from the pre-steroid bodybuilding era, which means it better reflects how muscular males can get naturally. To measure the circumference of your ankle and wrist, wrap body tape around the parts indicated in the images below:.
The first woman is thin look at the frailness of her arms and the second woman is fit. If you're looking for more inspiration, see here and here. You might not want to get as muscular as the second woman, but getting just halfway there will still make a very noticeable difference in your physique.
Want to know how to build muscle as a woman? The same way men do. Not with body weight, but with heavy weight progression and going to the gym every couple days.
The limiting factor to how big you can get is the broadness of your skeleton study. So if your body is on the smaller side e. In other words, the average woman will ultimately gain less muscle than the average man. But this doesn't what are the best pickups for a les paul women reach their maximum muscle size at a slower rate.
In fact, women develop muscle at the same rate as men studystudystudy. Hat tip to Menno Henselmans for compiling this research. The difference is how to build certain muscles women start with less muscle mass on average and ultimately gain less. Yes, men have more testosterone, but testosterone is less flip a coin 100 times what is the probability to the female muscle development process. In fact, women benefit from higher levels of IGF1 growth hormone, which is critical to muscle growth studystudy.
You may have a hard time believing all this, so click on any of those studies to skim the research. So the answer to " How do I build muscle as a woman? No amount of aerobic activity, yoga, or calisthenics will build your butt "glutes". It's all about using heavy weight as per a proper how to put games on your ipod program. Not aerobic bodyweight exercises. Those are a scam when it comes to building muscle mass.
There's otherwise no secret to training glutes. They respond just like every other muscle — you exercise them with reps and use heavier weight each workout. Beginners can gain a couple inches on their arms within 90 days.
You'll see additional noticable gains for another 2—3 months. Before we get to the workout programs and how to eat to build muscle, let's tackle the excuses stopping you from starting in the first place:. You're 90 days away from that. Mark it in your calendar. Surprise all your friends with a big three-month transformation. Oh, and here's a final piece of motivation: listen to the words spoken in this video. For as long as you want to continue gaining muscle, this program requires you to go to the gym three times per week for 60 minutes.
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Our content is not a substitute for qualified medical advice. The supplement summaries on this website may not include all the information pertinent how to build certain muscles your use. Before starting a diet, taking new supplements, or beginning an exercise program, check with your doctor to clear any lifestyle changes.
Only your doctor can determine what is right for you based on your medical history and prescriptions. Not us. Never disregard or delay professional medical advice or treatment because of something you read on this site. In case of medical emergency, contact a doctor or call immediately. Again, you are not receiving professional medical advice. To read handbooks months before they're published, subscribe.
1. Increase Your Training Volume
To properly fuel your muscle gains, you need to eat a healthy diet full of nutrients. Empty calories found in processed foods can increase fat and reduce muscle gains. For skinny guys, you’ll need to eat more than you think, especially to build muscle fast.
Patience is overrated—especially in the weight room and especially when it comes to those focused on a specific outcome: To grow muscle. And a workout is a terrible thing to waste. Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy aka how to grow muscle.
And to increase volume, you may actually need to go lower in weight than you might guess. To get the volume your muscles need, she recommends performing each of your lifts for three to six sets of 10 to 20 reps.
And, according to research published in the E uropean Journal of Applied Physiology , eccentric work is far better at triggering hypertrophy. To increase the amount of eccentric effort in your workout, you can do two things: either slow down the eccentric phase of each exercise you perform or integrate eccentric-only variations into your routine.
Take the squat , for example: To make it eccentric-only, you would lower to the floor, and end the exercise there. Physiologically, muscles are far stronger moving eccentrically than they are concentrically. Related: NEW Brewery? If you touch your phone between exercise sets, it better be to set its timer to 30 to 90 seconds. When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a quick release in muscle-building hormones including testosterone and human growth hormone while also making sure that you really, truly fatigue your muscles, according to Fitzgerald.
Research published in the Journal of Applied Physiology last year suggests that, irrespective of rep and set scheme, fatiguing your muscles is a prerequisite for hypertrophy. Exercise training breaks down your muscles. Protein builds them back up. And the harder your lifting workouts, the more important of the muscle-building foods to consider is protein intake to solidify recovery, Fitzgerald explains.
According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0. For a pound person, that works out to 20 to 24 grams of protein at every meal.
This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle mass quickly that means weight gained, not lost , you need to consume more calories than you burn each day. Aim to eat roughly to extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein.
In a Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
Long popular among bodybuilders, casein protein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins. To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein-based protein powder works like a charm. Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says.
After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check. Plus, according to a study in the Journal of the American Medical Association , sleeping for five hours, as opposed to eight hours, per night for just one week cuts muscle-building testosterone levels by a whopping 10 to 15 percent. The National Sleep Foundation recommends that adults ages 18 to 64 sleep seven to nine hours per night.
No excuses. Start Sleeping Like One. But by boosting your performances at high-intensity lifting workouts, the natural compound effectively promotes muscle growth, according to the Journal of the International Society of Sports Nutrition. In fact, in one Journal of Strength and Conditioning Research review, researchers concluded that, at a given weight, supplementing with creatine can help you lift 14 percent more reps than you can sans supplements. For the best results, opt for creatine monohydrate, the most thoroughly researched form of the supplement.
A natural compound produced in the human body, beta-hydroxy-beta-methylbutyrate prevents muscle-protein breakdown, encourages muscle growth, and speeds exercise recovery.
For instance, in one week study of resistance-trained individuals, taking HMB in tandem with a high-intensity lifting routine significantly improved muscle strength and size compared to lifting alone. Plus, in the off-chance that you push yourself too hard, HMB helps prevent the effects of overtraining—including muscle loss. To boost your efforts to grow muscle, you can take HMB supplements solo or opt for protein and creatine powders that come with HMB baked right in.
Here are nine ways. Increase Your Training Volume Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy aka how to grow muscle. Healthy Eating Tips workouts. Aleisha Fetters, C.
Aleisha Fetters, M. When she's not lifting something heavy, she's usually guzzling coffee and writing about the health benefits of doing so. Shop this article. No reviews. Invalid password. Accept Close.