It’s a fact that people don’t know where to begin when they start building muscle. Usually their first source are the bodybuilding magazines, which is far from a good approach. The ones that see improvements in their strength and muscle from these kind of workouts are only people with exceptional genetics or the ones that use enhancement drugs. For the average Joe these workouts are simply too much.
The training is only a small part of the whole picture when it comes to bodybuilding. Ask any experienced lifter and he will tell you that it is actually diet that is more important than training for building muscle. Long story short – you need protein to build muscle, and a lot of it. Without it your muscles will stagnate and not grow. A good rule of a thumb is 1.2-1.5 grams of protein per lb of weight.From here, you can adjust the intake according to your needs.
While the best thing is to eat whole foods, sometimes this is just not practical or affordable. This is where supplements fit in. Protein powders, amino acids, creatine, fish oil and vitamins are just some of the supplements that may help you reach your goal faster.
Remember though, supplements are not a replacement for real food, they should be taken in addition to it.
After you have composed your diet plan, you can start thinking about your workout. You need to be lifting heavy weights that you can lift 5 to 8 times to failure. Your workouts need to be short but intense (about 30-45 minutes). You don’t need to spend hours in the gym like the pros do. This is actually counterproductive if you are an average Joe.
An extremely important , but often overlooked part of building up muscle is resting. Your muscles are not not built in the gym, but during the time you rest. After an intense workout you need to give your body the time it needs to fully repair itself. If you don’t follow this rule your muscles will not grow and you’ll lose strength and muscle.
Building up muscle is a challenging goal, but with the right diet, workout plan, and determination even the biggest hardgainer can achieve good results.