Before I share my best 5 muscle building tips with you, I want to tell you a little bit about me. The reason I'm doing this is so you know that you're listening to someone who actually has experience in muscle building. With that being said, let me share with you my story, and then I will share my top 5 greatest muscle building tips with you.
When I was in high school, I was extremely scrawny. I was one of the scrawniest kids in my class. No matter what I did, I couldn't gain weight. My buddy, Tony, who actually went on to play Division 1 football, was a beast. I just didn't get it. All he did was eat peanut butter and jelly sandwiches, lift weights, and he managed to get big. Why wasn't this working for me?
As it turned out, I had a much faster metabolism then my friend, Tony, and by following exactly what he was doing, I just wasn't doing what was right for my body. Over the years, I've learned to follow a program that was right for me, and since then, I've managed to build over 30 pounds of lean muscle mass. How did I do it?
#1. Consume Enough Calories.
This is the most important aspect of muscle building. If you're not eating enough, you're never going to grow. The key to building muscle is to eat food, period. You're going to want to eat 500 calories above maintenance, and you're going to also want to be sure that 50% of your calories come from carbohydrates, 30% from protein, and 20% from fat. The best way to build muscle is to make a meal plan based around these requirements, eat the same foods daily, and just keep consuming until you begin to gain weight.
#2. Follow the Right Training Program.
Not every program is met to build muscle optimally. I recommend following a program with a 3-day split. This means that you're going to workout your chest and triceps on one day, back and biceps on another day, and legs and shoulders on another day. You will then repeat the sequence. In my experience, this split yields the most effective results for skinny guys trying to build muscle.
#3. Focus on Time Under Tension.
Almost 99.9% of guys I see in the gym let their ego get in the way of good form. If you really want to build size, lower the amount of weight on the bar, practice good form, and really focus on the negative part of the lift. The eccentric part of the lift actually activates muscle growth. When you do this, remember that each set should take between 40 to 60 seconds to complete. If you're getting a set done in a shorter amount of time, you're not training your muscles optimally for size.
#4. Don't Lift Heavy.
I know that everyone tells you that you need to lift heavy in order to grow. This isn't true. You need to focus on a weight that will allow you to hit the 8 to 12 rep range, as 8 to 12 reps is optimal for building muscular size. If you don't believe me, watch some reputable videos online, and you will see that most fitness gurus will tell you the same thing.
#5. Listen to the Right Guys.
Find someone to listen to, and sick with them. The problem so many guys have is they keep getting advice from different people, and they never choose something and stick with it. If you really want to get results, you need to choose one person, follow their advice, and stick with it. Chances are, if you're following multiple pieces of advice at once, you're going to be stuck, spinning your wheels. As for supplements, I would look into is whey protein, and creatine. I hope you enjoyed the tips, and I hope they will help you get the body that you want.
Article Source: http://www.streetarticles.com/build-muscle/5-of-my-top-muscle-building-tips
5 Of My Top Muscle Building Tips
Before I share my best 5 muscle building tips with you, I want to tell you a little bit about me. The reason I'm doing this is so you know that you're listening to someone who actually has experience in muscle building. With that being said, let me share with you my story, and then I will share my top 5 greatest muscle building tips with you.
When I was in high school, I was extremely scrawny. I was one of the scrawniest kids in my class. No matter what I did, I couldn't gain weight. My buddy, Tony, who actually went on to play Division 1 football, was a beast. I just didn't get it. All he did was eat peanut butter and jelly sandwiches, lift weights, and he managed to get big. Why wasn't this working for me?
As it turned out, I had a much faster metabolism then my friend, Tony, and by following exactly what he was doing, I just wasn't doing what was right for my body. Over the years, I've learned to follow a program that was right for me, and since then, I've managed to build over 30 pounds of lean muscle mass. How did I do it?
#1. Consume Enough Calories.
This is the most important aspect of muscle building. If you're not eating enough, you're never going to grow. The key to building muscle is to eat food, period. You're going to want to eat 500 calories above maintenance, and you're going to also want to be sure that 50% of your calories come from carbohydrates, 30% from protein, and 20% from fat. The best way to build muscle is to make a meal plan based around these requirements, eat the same foods daily, and just keep consuming until you begin to gain weight.
#2. Follow the Right Training Program.
Not every program is met to build muscle optimally. I recommend following a program with a 3-day split. This means that you're going to workout your chest and triceps on one day, back and biceps on another day, and legs and shoulders on another day. You will then repeat the sequence. In my experience, this split yields the most effective results for skinny guys trying to build muscle.
#3. Focus on Time Under Tension.
Almost 99.9% of guys I see in the gym let their ego get in the way of good form. If you really want to build size, lower the amount of weight on the bar, practice good form, and really focus on the negative part of the lift. The eccentric part of the lift actually activates muscle growth. When you do this, remember that each set should take between 40 to 60 seconds to complete. If you're getting a set done in a shorter amount of time, you're not training your muscles optimally for size.
#4. Don't Lift Heavy.
I know that everyone tells you that you need to lift heavy in order to grow. This isn't true. You need to focus on a weight that will allow you to hit the 8 to 12 rep range, as 8 to 12 reps is optimal for building muscular size. If you don't believe me, watch some reputable videos online, and you will see that most fitness gurus will tell you the same thing.
#5. Listen to the Right Guys.
Find someone to listen to, and sick with them. The problem so many guys have is they keep getting advice from different people, and they never choose something and stick with it. If you really want to get results, you need to choose one person, follow their advice, and stick with it. Chances are, if you're following multiple pieces of advice at once, you're going to be stuck, spinning your wheels. As for supplements, I would look into is whey protein, and creatine. I hope you enjoyed the tips, and I hope they will help you get the body that you want.
Article Source: http://www.streetarticles.com/build-muscle/5-of-my-top-muscle-building-tips
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