11 Proven Ways to Build More Muscle

Does your muscle building efforts leave you frustrated and discouraged more often than not? If that’s the case, that’s nothing to be ashamed of and it’s certainly not a reason enough to quit.

A lot of guys struggle very hard to properly grow until they learn how to unlock their full potential and you could say that’s pretty natural when you’re new to the game. So instead of spending a ton of money on gym fees and supplements and aimlessly trying out every new fitness fad, focus on developing the right strategy. We promise that anyone can build more muscle than they think it’s possible for them if given access to some proper muscle building education.

First of all, you need to avoid all of those over-the-top complicated tips that you’re not sure why you should be following and keep it simple. Truth be told, all you need to do in order to build the body you desire is to adhere to some very basic rules.

Enter our short 11-step course on how to grow more muscle and rest assured that your dreams will eventually come true!

The 11-Step Game Plan

1. Eat more, but opt for high-quality whole foods instead of addictive junk foods that offer only empty calories. No cheat meals allowed, at least not until you really get the hang of it and gain control over your cravings. This demands plenty of mental fortitude but there’s no way around it. Great bodies are ultimately made in the kitchen.

2. Ensure that you’re getting enough protein to grow. The rule of thumb is 1 to 1.2 gram per lb of bodyweight. Include a variety of protein sources into your diet – lean meats, fish, soy, legumes, nuts and seeds and protein shakes all have their role in keeping your muscles optimally fed.

3. Progressive overload is the name of the game. Strive to increase your training volume (sets x weight) over time, making sure you’re able to recover properly after each workout. In order to keep stimulating growth, you have to gradually and consistently increase the tension placed on the muscles, which basically means that you need to alternate between adding more weight to the bar and increasing the number of sets and reps you perform.

4. Sleep more. If your body isn’t getting enough rest while you’re away from the gym, your gains will never be what they could be. Make sure you’re getting 7-8 hours of good quality sleep per night and limit the amount of physical activity you perform on non-training days.

5. Once you get pass the initial training stage and your recovery time shortens, increase your training frequency from once to twice per week. Once you become able to fully recover from two times per week, consider adding a third weekly workout and so on until you get to the point where you can have 4-5 effective workouts per week. Of course, this also depends on your goals, priorities and work schedule. The point is, avoid progressing too fast.

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