There are three staples to building muscles – workout, eat, and sleep. The problem that this causes is that not everyone knows how to utilize these things to build muscle. In this article we will be going over the Best Way to Build Muscle with three basic ways of putting on muscle.
If you are working out to put on muscle you need to be careful with the amount of time that you spend in the gym. One big mistake people often over look is that if you work out for too long in one session your body will actually begin to use muscle as energy and you will lose muscle. Depending on the diet you should only be hitting the gym for 45 to 60 minutes. You can go a little longer if you are sipping on some waximaize or intra workout mix, but still wouldn’t exceed more than an hour-fifteen. Be intentional while in the gym and hit the weights hard, don’t waste time.
When building muscle it is important to eat! All too often people rely on pre and post workouts to help them build muscle, but if the body has not been fueled properly it cannot grow. Fueling the body before workouts is an all day thing. If you are looking to put on some serious size you need to be eating roughly 23 to 24 calories per body pound and about 75 to 100% of your body weight in protein. Eating at such high calorie consumption helps with the increase in insulin and glycogen, which helps with muscle fiber rebuilding and increase muscle pumps while working out. Some good calories are wheat pasta, yams or sweat potatoes, and regular potatoes. Stay away from sugary drinks and try to get your carbohydrates from food sources.
When the body sleeps it grows. Getting 7 to 8 hours of rest a night can help the body recover faster so that you can hit the gym quicker. Getting more than 8 hours can actually be harmful so it is important to make sure that you remain in the 8 hour window. For extra growth while you are sleeping you can load up on Arginine, Lysine, and Orthinine. Consuming these three amino acids at around 2 grams per amino will naturally increase the production on Growth Hormones. Also consuming Casein Protein before bed helps the body stay anti-catabolic so your body will not lose the muscle that you work so hard to gain in the gym. If you have a choice between amino’s or Casein, go with Casein.
Workout – Eat – Sleep
These are the basics for putting on size while in the gym. If you want to add some supplements to your routine it is recommended to add Creatine Monohydrate, MRP, Waximaize, and Casein. Taking a good Multivitamin is also very helpful for making sure your body get’s the proper nutrients. Also make sure to be consuming at least a gallon of water a day, this will help hydrate the muscles and improve recovery. Remember – Workout, Eat, Sleep.