How To Build Muscle Mass

How To Build Muscle Mass

Getting bigger is simple. It just takes a lot of hard work! Yet, how to get build muscle properly for years to come is something few people truly know how to do. Some people believe it’s all focused on fancy Bodybuilding techniques where you “feel the muscle working”. Others believe in going hard and heavy with Powerlifting. Overall, these are both true to some extent, but that’s not the whole story. So let’s get started on teaching you the keys to building muscle, the right way.

If you’re looking to BUILD MUSCLE MASS, then you’ve come to the right place!

Provided below is all the information you need to learn how to build muscle, the right way. Whether you are a beginner, an athlete, or an advanced Strength Warrior, prepare to get BIGGER, fast! 


Top 5 Muscle Building Rules of Size


Rule of Size #1: Eat More and Lift More!

To Build Muscle you need to eat more and lift more.

First, to get bigger you need to increase your activity level while in a caloric surplus.

More simply put, to build muscle you need to eat more and lift more. Your training needs to constantly be progressing as you add in more overall work; through increasing the weight, sets and/or reps.

Just the same, your overall caloric intake needs to be in a constant slow progression.

Read more about eating for size. >> 


Rule of Size #2: Recovery is most important!

It doesn’t matter what you can do. It’s what you can recover from.

How well you recover from any given workout determines what you get out of it. It doesn’t matter if you deadlifted 500 lbs for 25 reps if you partied all night and only slept for 4 hours. You don’t grow when you’re awake. You grow when you are asleep.

So, make sure you eat enough food and sleep at least 9-10 hours a night if you want to build muscle mass. 

Read more about proper recovery after your workouts! >>


Rule of Size #3: Don’t do anything drastic!

The goal should be to do the least amount of work in order to obtain the greatest amount of results.

You SHOULD NOT do anything sudden! Don’t drastically increase your workload and bump up your daily intake by 1,000+ calories. That is how you get injured, increase your body fat, and plateau your progress.

Everything needs to be done gradually for the best results. The longer you take, usually the greater the results.

Start by slowly increasing your training volume by adding in 5-10lbs to each of your main lifts weekly, while at the same time adding 100-300 more calories to your daily nutritional intake each week. This will keep your muscles growing and not overload any of your systems with too much stress. 


Rule of Size #4: Earn Your Supplements!

Remember, food will always be superior to supplements. Supplements can be beneficial, but they should not be relied on for progress.

You need to be able to get yourself pumped up for a workout, learn to eat right, and fuel your workouts before ever taking them. Otherwise, they can hold you back from reaching your true potential.

So, until you have been training consistently for a minimum of 5 years and accomplished a number of strength goals on your own (500lb squat, <10% body fat, etc.), you haven’t earned your supplements yet. Go get to work! 

Also, you don’t need Steroids or other PEDs to build some serious muscle mass. You just need the right muscle-building program, diet, and recovery


Rule of Size #5: Not Too Much and Not Too Little

To stimulate muscular growth you need to train with optimal intensity and volume. That means, if you want to build muscle, you need to do activities with enough intensity to create stress for growth. Plus, add in enough overall volume to create a significant muscular breakdown.

You WILL NOT build the most muscular size, by doing low-intensity exercises with high volume or high-intensity exercises with low volume.

There must be a combination of training intensity and work volume to significantly breakdown the muscle fibers and stimulate growth.

Training Intensity and Volume

So it is best to train with 65-85% of your maximum for most of your compound lifts and accessory exercisesReps will generally be between 5-15 repetitions per set, at this intensity.

The total training volume will vary depending on the exercise and intensity. For major compound lifts, like the squat, you can get a lot of growth by doing something like 5 sets x 5 reps. While a less stressful exercise, like the leg press, will benefit more from 3-4 sets x 10-15 reps. Usually, 25-60 reps is a good range of total work per exercise. 

Also, the higher the intensity, the less total work that should be done, and vice versa. This is because it doesn’t matter how much you can do in a given workout if you can’t recover from it.

Recovery is where we grow!

Overall, for complete growth, it is best to use varying intensities and rep ranges within these given parameters for each exercise. This will stress growth in multiple ways so that your muscle cells gain both size and density for overall better growth.

For more information on how to train to Build Muscle read our article JACKED (How to Build Muscle) and remember that Recovery is the most important aspect of training!


Muscle Building Resources


build muscle mass and strength program

The Perfect Muscle Building Program

Build Muscle and Strength, FAST!

Base Of Strength is the perfect strength program for beginners to build muscle, fast! It takes you through a simple, yet highly effective strength program for anyone! By using only the most effective strength exercises to build strength and muscle you will quickly create a solid base for all of your future training goals.

This program is perfect for beginners looking to learn the basics of strength training or even advanced Strength Warriors that want to strengthen their training foundation while building some solid muscle.

If you are ready to get strong, lean and JACKED, then I suggest you get this program!

Get our Base Of Strength Muscle Building Program


More Muscle Building Programs

These are the best programs to build muscle mass and put on size, without neglecting strength.

Base Of Strength Training Program: Build Muscle and Strength

Squat Program

Bench Press Program

Deadlift Program

Powerlifting for Mass: Hypertrophy Program

Natural Bodybuilding Program for Size (Off-Season)

All Strength Programs

All Programs are based on the Mathias Method Strength System and follow our Strength Principles


Articles on How To Build Muscle

JACKED (How to Build Muscle)

SHREDDED (How to Get Leaner)

Summer Abs!

Hydration (What You Don’t Know)

Stronger Dieting (Optimizing Your Diet)

The Truth About Protein

Steroids and PEDs in Strength Sports

The Truth About Strength Training

RECOVERY – The Most Important Aspect of Training


The Best Muscle Building Exercises

Squat

Bench Press

Deadlift

Sumo Deadlift

View All Compound Lifts

Upper Body Accessory Exercises

Lower Body Accessory Exercises

Abs and Core Exercises

View All Exercise How To’s…


Ask Your Muscle Building Questions

If you have any questions you can always Ask Me!

Note: You don’t need any special supplements to build muscle mass, the right way.


 

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