How to build jacked up muscle

So, you’ve probably heard it all:

“Buy our supplements if you want to get huge”.

“You have to eat 600 grams of protein a day if you want to grow”.

“You have to hit the gym 6 days a week for 2hrs a time if you want to get huge”.

“If you want to put on more than 10lbs of muscle in a year you have to take steroids / growth hormone.”

What we say to all that…..”BULL CRAP”.

First of all, who has the money needed to begin and continue to take the supplements you “need to take to get huge”?

Second, 600 grams of protein a day?  Your body cannot even digest, process and utilize that much protein in a day.

Third, who has 2hrs a day to spend in the gym?  Also, doesn’t your muscle grow while you are resting and allowing the muscle time to heal and repair itself?  Fact is, you need to be resting a lot more than this and training a lot less.

Finally, steroids and growth hormone.  Brutally expensive, dangerous and unnecessary for achieving massive gains.

So, how do you build muscle?  Well to put it in simple terms, train hard (but not too often) and eat like a horse.

We’re going to give you some point form tips on each of these two foundations to building muscle.  We have articles that deal with the finer points in more detail than space permits here.

First, diet.  Your diet is at least 50% of your ally in achieving your muscle gaining goals.  Here are some quick and ball park principals to keep in mind when building your muscle building diet.

Eat like a horse.

Eat 16 times your body weight in calories per day.

Make sure you are eating 3 – 4 grams of carbs per pound of body weight per day.  This will allow your body to better utilize proteins for muscle repair and development.

Eat your body weight in grams of protein per day.  This will be very close to the maximum amount of protein your body can utilize anyway.

25% of the food you eat should be high in unsaturated fats.

Always eat a huge breakfast and never leave more than three hours between meals all day right up until bed time.  This will use your bodies maximum ability to absorb nutrients necessary to muscle growth and development.

Finally, take a carb and protein shake 20 minutes before you train and eat immediately afterward.

Foundation two, training.  Here are some simple tips for training:

First, you should try using exercises that incorporate multiple muscles groups into one exercise.  Some of the exercises we recommend are:

• dead lifts
• squats
• rows
• chin ups
• bench presses
• military presses
• clean and presses
• clean and jerks
• snatches
• dips

This will not only help you build muscle but it will cut down on the time you spend in the gym.

This is something that many isolation exercises fail at.  Contrary to what you’ve probably heard  the beginner does not need to work out more than three days a week.  Also, you should limit your training time to about 35 – 45 minutes.

You should find your maximum weight limits for you selected exercises use about 80% of the total.  You should be able to do the various lifts in 3 sets of 8 – 12 reps.  Allowing plenty of time between training sessions gives your body the realistic time it needs heal and grow.

And there you go, these are some foundational principles to stacking on huge amounts of muscle.  Don’t let anyone tell you otherwise.  Go at it hard and you’ll stack on more muscle than you will have thought possible…we promise.

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