How To Build Muscle

A lot of people struggle to add muscle but there are certain truths that when followed will make it a lot easier and ensure that you are able to add muscle to your physique at a steady rate within a reasonable amount of time. People tend to overthink things and can get confused with the abundance of information out there (we don’t blame you, we would too!), but try and implement these following tips and you should be adding more muscle in no time.

LIFT WEIGHTS REGULARLY WITH COMPOUND MOVEMENTS

Compound movements are exercises that involve more than one muscle group, such as squats, deadlifts, pull ups etc. Compound exercises cause the greatest increase in testosterone, one of, if not the, most important hormone in muscle building. This means maximum muscle recruitment, high nervous-system activation, and more stimulus for growth.

EAT PLENTY OF PROTEIN (BUT DON’T OVERDO IT!)

Protein is the building fuel for lean muscle. Even if you train hard, you should only eat as much protein as you need for muscle growth as anything more that isn’t used by the body is stored as fat. You need protein to build and maintain muscle. To achieve this, you should be looking to eat daily at least 1g per 454g of body-weight. For example, an 85kg person would need 187g per day!

SLEEP LONG AND WELL

The body tends to build muscle two times a day; right after your workout and during deep sleep. The body releases its biggest surge of growth factor during REM sleep so aiming for 8-10 hours of sleep per night is vital for muscle growth. Making sure you make enough time each night to go to bed at a time that allows you to get long, interrupted deep sleep will maximise your results.

DON’T ONLY TRAIN HEAVY

Many people mistakenly think that the only way to trigger muscle growth is by lifting heavy weights in a gym; which is completely false. When you lift heavy weights you target type-II muscle fibres, known as fast-twitch. But studies show that type-I fibres, known as slow twitch, which are the kind used in endurance activities, also have growth potential so use high rep exercises too!

DRINK LOTS OF WATER

Keeping well hydrated is a must if you want to build muscle. Water is needed to transport nutrients to your cells and transport waste out of the body. It also helps form the structures of protein and glycogen. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp. Try and aim for a minimum of 3 litres per day and try not to eat or drink too much of anything that can dehydration.