How do you build muscle?
Well, this requires a plan. Just like building a house, you have to plan out the entire thing. Your diet, supplements, workouts, water intake and of course, your sleep. Consistency matters. If you write down your journey, that will help too. Writing everything down forces you to be more accountable to the journey. It gives you record too. If one day you feel sluggish, you can look back at how much sleep your got, how much food and when you ate it, and if you in took enough water. It allows you to make adjustments along the way.
Now, figure your BMR (basal metabolic rate) you can go to muscleandstrength.com if you would like to just plug your information into they’re calculator. This will give you the amount of calories you should take in now; then to add muscle, add 300-500 extra calories. As far as your protein, try to take in 30-40 grams of protein every 2.5 to 3 hours during the day. Remember, you get out what you put in. Put in clean, lean cuts of meats for protein sources.
Next, plan out your workouts. Make a plan that gels with your work and life schedules. Remember, consistency! When lifting weights, lift slow and controlled. Allow your tendons and connective tissue to adjust to what you are doing and to grow along with your strength and new muscle tissue. This is a sure fire way to reduce injuries. Think of the adage, “speed kills”. Work the muscle, not momentum. Stretch regularly, and check yourself for correct form. Build a balanced body, not just your chest and biceps please!
A testosterone booster is not a bad idea for packing on some lean muscle. Remember, this is a marathon not a sprint and any incremental gains that can be had over time will ultimately benefit your muscle building routine.
Lastly, SLEEP!! 6-8 quality hours of sleep are as important to your muscular growth as the food, supplements and weights you lift! Remember in your sleep you produce AND release growth hormone. The release of growth hormone is essential for repair and “growth”. After putting in all the hard work, you will find that you need that good sleep anyhow. Don’t forget to consume plenty of water. Water keeps you hydrated and it is a solvent to clear out toxins. Have a multivitamin for your respective sex and all of your other supplements should be taken consistently. You are now armed to get to it, Good Luck!!