Forget what you think you know about building muscle, and toss out the idea that “bulking up” is the best route to muscle gain. Bulking actually refers to the idea that increasing your calorie intake will help you gain muscle mass. In reality, you gain more fat than muscle since many bodybuilders eat more junk food during this time. If you do plan to bulk, make sure that fat doesn’t make up most of your calories.
Regardless of what anyone tells you, it takes a lot of time and dedication if you want to build muscle effectively. For some people, it can take a full year just to put on 10 pounds of muscle. Despite that fact, you have a few options available that can help you build muscle starting from your first workout.
Train the Right Way
Work your entire body at least three days a week, such as Monday, Wednesday and Friday. Rest on non-workout days so that your body recovers from the previous day’s routine. Alternatively, work your upper body on Monday and your lower body on Tuesday. Rest Wednesday, and repeat the process on Thursday and Friday.
Train with Heavy Weights
Using heavy weights is the only way you can build and strengthen your muscles. If you’re breezing through 15 reps without much effort, then you’re not building muscle, getting stronger or gaining mass. Train with enough weight that makes you struggle by the fifth rep. In addition, perform muscle-building exercises such as:
- Bench Press
Diet and Supplements
At the end of the day, if you’re not eating right, then you’re training for nothing. You have to replenish your body with vitamins and protein to feed your muscles. Protein is the building block for muscle and every successful bodybuilder. Eat a high-protein meat source for each meal, and consider drinking whey hydrolysate protein shakes, such as MAXIMUSCLE Promax, before or after a workout.
As long as you stick to a regular training schedule, train with heavy weights and eat right, you can build muscle effectively and reach your bodybuilding goals.