4 Principles To Build Muscle Properly
People in the gym and people I’ve trained come to me with questions about how to get bigger and they have their heads chock full of stuff that’s just misinformation.
Building muscle isn’t hard if you do it right, but there are many wrong ways as well.
In this article, I’m going to give you the principles that will allow you to build muscle properly and consistently.
1. Progressive Overload
Your body is an amazing piece of work and so are your muscles. They will adapt to just about whatever condition you put them in.
So you must overload your muscles to build them. They will adapt by getting stronger and bigger.
So in your weight training regimen, if you plan to build muscle and get stronger, week after week, you should be increasing the load you put on your muscles. And no, this doesn’t just mean adding more and more weight. There are plenty of ways to increase the load on your muscles.
You can do this by adding more reps, decreasing rest, increasing weights, etc.
2. Progressive Variation
This doesn’t mean “muscle confusion”. You build neural pathways to your muscles that allow you to perform a movement more efficiently. The more you do it, the better you get at it.
So doing the same exercise week in and week out for the same muscle will increase you ability to do that exercise, but not your growth.
Your body has found an efficient way of doing the exercise without adding more size.
3. Rest
Yes, you need more sleep. Many people overtrain because they don’t get enough rest. When it comes to building muscle, often, less work is better.
Muscle isn’t built in the gym. It’s built when you sleep and the next day when your body repairs itself through the release of hormones.
To build muscle properly, you must get 8 to 9 hours of sleep each night. This is for your muscles, nervous system, and hormonal system to recover.
4. Nutrition
This means getting the right amount of carbs, the right kinds of fats, and proteins.
Your calorie requirements depend on your age, weight, body fat, and level of activity.
Find out how many calories you need a day to build muscle and consume that amount each day by eating the right foods.
Implement these strategies for consistent muscle growth in your routine.
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