Build Muscle Workouts

Muscular size and condition are goals that many of us, eat and train for. For some lucky individuals, adding lean muscle is done with little effort. It can be very difficult for some people to gain lean muscle mass.

Proper Nutrition

If you want to know how to gain muscle, I can tell you now that despite many believing that the work is done primarily in the gym, diet and nutrition are responsible for the vast majority of your success. Muscle won't magically appear, your body can only synthesize food into muscle if it's given adequate calories and proper nutrition. You need to be keeping clear of processed junk like candy bars and burgers and eating plenty of lean protein sources and quality carbohydrates.

A good diet should include foods such as fish, poultry, vegetables, low fat dairy, lean beef, nuts and whole grains. You must ensure that you are eating lots of whole (unprocessed) foods, it goes without saying that you won't see quality foods for muscle growth at McD's!

Your food intake for the day needs to be broken up into around 6 small portions, with strict focus on breakfast, pre-workout meal and post-workout meal, with a meal before bed consisting of protein crucial as well.

Resistance Training

Have you ever seen a big, musclebound marathon runner? You won't have done because the type of training that they employ is simply for endurance, not muscle mass. Too much cardio won't help you to gain muscle. Light cardio in moderation can however, be beneficial for muscle growth. If you mean business when it comes to muscle building, you must have a well planned diet and proper weight training program.

You have to 'convince' your body that it needs to pack on muscle by forcing it to carry loads it's not used to. So to increase weight and muscle, you need to perform compound movements with heavy weights, 3 x per week using a split routine.  For example; train legs and shoulders on day 1, back and biceps on day 2, chest and triceps on day 3. Lifters who have more experience would gain more benefit from a 4 day split.

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