Want to gain muscle? It’s not as complicated as you might think. You must take only three steps to build muscle: engage in rigorous exercise, get timely rest, and consume the proper diet. Let’s break each step down so you can start seeing results as soon as possible.
Building muscle can seem daunting, but it doesn’t have to be! By following these three simple steps, you can start seeing results in no time.
For anyone looking to bulk up and build some serious muscle, there are only three things you need to do: engage in rigorous exercise, get ample rest, and eat a compatible diet. Let’s explore each of these pillars a little more deeply.
Rigorous Exercise
This one is self-explanatory; if you want to build muscle, you must exercise regularly and rigorously. That means lifting weights regularly, working out for at least an hour a day, and pushing yourself to your limits. The more you sweat, the better. Remember, no pain, no gain!
The first step to building muscle is to engage in rigorous exercise. The more you challenge your body, the more it will respond by growing stronger. You can do this by lifting to failure on isolated lifts and almost lifting to failure on compound lifts. Isolated lifts prevent the body from recruiting other muscle groups, while compound lifts allow the targeted muscle to recruit almost every muscle. Therefore lifting to failure is more beneficial with isolated lifts.
However, the key here is to ensure that you’re working out all your major muscle groups to see results evenly across your body. Therefore you must use isolated and compound lifts.
Timely Rest
The second step to building muscle is ensuring you’re getting enough rest. When you work out, you’re causing tiny tears in your muscles. These tears are what cause the muscles to grow back stronger.
However, for the muscles to grow back larger, you need to give them time to rest and recover. That’s why taking at least one day off from working out each week is essential.
For your muscles to grow, it’s vital that you give them time to recover between workouts. This means getting plenty of sleep—aim for at least eight hours per night.
The optimum sleep hours are between 10 pm and 2 am. Keeping a cool room and eliminating natural and artificial light is the best way to help the bottom prepare for sleep. Rest is just as important as exercise when it comes to building muscle!
Proper Diet
The third and final step to building muscle is ensuring you’re eating the proper diet. This means eating many protein-rich foods like lean meats, eggs, chicken, fish, tofu, legumes, and dairy; complex carbohydrates like whole grains, brown rice, quinoa, sweet potatoes, green vegetables, and fruits; and healthy fats like nuts and avocados. Avoid processed foods and excessive sugar – they’ll only sabotage your efforts. By eating the right foods, you’ll be giving your body the nutrients it needs to build muscle effectively.
You must ensure that you’re consuming a proper diet if you want to see results from your efforts in the gym. Muscles need raw materials to grow. They also need to stay hydrated with lots of water—aim for at least eight glasses daily. And last but not least, ensure you’re getting enough calories—you need to be in a slight caloric surplus for your muscles to grow.
The Last Word on Three Simple Steps to Build Muscle
There you have it – the three steps you need to take to build muscle effectively. It’s not easy, but it is simple. So what are you waiting for? Start sweating and see results in no time!
Building muscle doesn’t have to be complicated or time-consuming. You can start seeing results quickly by following these three simple steps—rigorous exercise, timely rest, and a proper diet.
Follow these steps, and you’ll be on your way to gaining the muscle mass you’ve always wanted in no time! So what are you waiting for? Start today and see the new, improved you in no time!