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Do you wish that you were a little bit more muscular than you are now? If so, you should know that you can build muscle—as long as you take the right approach to doing it.
It can be difficult figuring out how to start building muscle when you first get things going. Not everyone is going to begin to build muscle right away.
But if you follow along with some of the muscle-building tips that we’re going to talk about today, it shouldn’t be too long before you start to see some real results. There are some great muscle-building exercises that you can put to good use to get the muscular physique you’ve always wanted.
Here are ten muscle-building tips that will be perfect for those interested in bodybuilding for beginners. Taking advantage of them will prove to be the fastest way to build muscle.
- Begin by Determining What Your Muscle-Building Goals Are Going to Be
Before you start using any of these other muscle-building tips, there is one very important step that you’ll have to take. You’ll need to sit down and decide what your goals are going to be as far as building muscle is concerned.
Do you want to simply add enough muscle to your frame to give yourself a great beach bod? Or do you want to become the next great bodybuilder and shatter all of the bodybuilding records that are currently in place?
It doesn’t really matter which side of the fence that you fall on. What does matter is that you create muscle-building goals and then strive to reach them.
- Find the Most Effective Muscle-Building Exercises
Once you’ve put some bodybuilding goals into place for yourself, the next order of business is going to be finding the most effective muscle-building exercises. Fortunately, it won’t be too difficult for you to do this since you can get away with just doing a small handful of exercises to build muscle.
The three main muscle-building exercises that you’re going to want to focus on are:
- Bench press
- Squats
- Deadlifts
There are variations of each of these exercises that you can work into your normal workout routine in an effort to build more muscle. But even if you do only these three exercises, they’re going to work wonders for your physique in no time at all.
- Prepare to Emphasize High Volume and Medium Intensity During Your Workouts
You can spend as much time as you want doing the muscle-building exercises that we just mentioned. But if you don’t do them in the right way in order to build muscle, it might all be for naught.
Those who are attempting to build more muscle should increase the volume of the exercises that they do. That means that they should prepare to do somewhere between 10 and 15 repetitions at a time when doing a particular exercise.
You should also bring your intensity—or the amount of weight that you’re lifting—down just a bit when you’re trying to build muscle. This is what’s going to allow you to do 10 or even 15 reps at a time without your muscles conking out on you.
One other thing to keep in mind is that you’ll want to limit how long you rest for in between sets when you’re trying to build muscle. Ideally, you want to give yourself less than a minute when you take breaks.
- Get Ready to Work Your Muscles More Than You Ever Have Before
Every time you set foot in the gym to do muscle-building exercises, your only goal is going to be to wear your muscles out. You’re going to want your muscles to feel like jelly by the time you’re done going through a complete workout.
To accomplish this goal, you’re going to have to push yourself harder than ever before. Each time you do a set, your final rep should expend almost all of the energy that you have. You should really have to push it out and “feel the burn” so to speak.
This is going to lead to lactic acid building up in your muscles, and it’s also going to lead to your muscles getting stronger after each of your workouts. You shouldn’t have to wait too long to start to see results when you take this approach to lifting.
- Commit to Lifting Weights at Least Three Times Each Week
You can’t hit the gym once, do a bunch of muscle-building exercises, and instantly see results. You have to spend at least a few weeks working out before you’ll notice your muscles starting to grow—and you have to spend more than just one or two days in the gym each week.
If you’re trying to learn how to gain muscle mass, you’re going to have to commit to lifting weights at least three times each week at the minimum. You might also want to tack on one or two more days to get the best results possible.
You don’t want to overdo things at the gym and end up there every single day. You aren’t going to be able to give your body time to rest and recover when you do this.
But you are going to have to become a regular at your gym if you want to build muscle. You should make sure that you select a gym that you feel comfortable at so that you don’t mind going at all.
- Pair Your Workouts With the Right Meals
If you’re truly committed to building muscle, you’re going to have to work on yourself both inside and outside of the gym. You’re likely going to need to completely overhaul your diet so that you know you’re eating the right things.
You won’t be able to get away with chowing down on fast food and sugary snacks anymore. Instead, you’re going to have to pair your hard workouts with muscle-building foods like:
- Chicken breasts
- Salmon
- Eggs
- Tuna
- Lean beef
- Greek yogurt
- Beans
- Edamame
- Chickpeas
- Almonds
- And more!
Eating right is going to be almost as important as lifting hard when it comes to adding muscle to your frame. If you aren’t going to commit to eating as clean as you can, you’re going to find that it’ll be very difficult to get your muscles to grow.
- Consider Taking the Right Supplements for Muscle Growth
In addition to eating the right kinds of foods when you’re on a mission to build muscle, you should also think about working some supplements into your diet. These supplements will give you immediate access to many of the things that your body is going to need to add to your existing muscle.
You should always try to get the go-ahead from your doctor before you begin taking supplements. You don’t want to put anything into your body that could do it more harm than good.
But as long as that isn’t going to be a problem, there are tons of supplements that you can try. Some good options are:
- Whey protein powder
- Creatine
- Beta-Alanine/carnosine
- Nitric Oxide boosters
- Beta-ecdysterone
You might also want to look into some of the SARMs for sale if you’re interested in taking your bodybuilding to the next level. They might be able to unlock the secrets of bodybuilding to you and help you build the muscle you want.
- Make Sure You’re Giving Your Body the Rest It Needs
At the end of long workouts, you should feel spent. Your body should be so tired that you don’t want to do anything other than just go home and rest.
You should take full advantage of this feeling by listening to your body and heading home to rest once you’re finished with workouts. Your body is going to need all the rest that it can get when you’re in the process of trying to build up muscle.
The truth is that your body works on rebuilding your muscles and making them bigger while you sleep. As a result, you shouldn’t be surprised to find that you’re not building any muscle if you’re not getting enough sleep at night.
Many studies have shown that Americans as a whole aren’t sleeping as much as they should these days. According to the CDC, about one-third of people get less sleep than they should.
You should aim to buck this trend by giving your body at least 7 to 8 hours of sleep every night, if not more. You should also prioritize sleep on the days when you work out since those will be the days when your body will need its rest the most.
- Keep Track of Your Progress Along the Way
When you first start hitting the gym hard and trying to gain muscle, it’s not going to be too tough for you to muster up the motivation to do it. But as you get further and further away from your starting point, you might find that it’s going to be challenging to psych yourself up to go to the gym.
This is why so many people end up quitting before they see any real results. Just when they’re about to turn a corner and add muscle, they give up because they don’t see the point in moving forward.
You can avoid finding yourself in this situation by keeping good track of the progress that you make over time. You should take photos of yourself every week or so in order to be able to see your muscles grow.
Since you look at yourself in the mirror almost every day, you’re not going to see the kind of growth that other people do. Even if you’re able to add a whole lot of muscle to your frame, it still might not be enough for you.
But when you look back through the photos that you’ve taken of yourself over time, you’ll be amazed by how far you’ve come. and that alone will add a spark to your workouts and make you excited to keep going.
- Set New Muscle-Building Goals When You Hit Your Old Ones
In a perfect world, you’ll follow along with all of the muscle-building tips that we’ve laid out here and start to see results in your body within just a few weeks. You’ll also start to hit all of the goals that we touched on earlier.
But here’s the thing about hitting your goals: It doesn’t mean that you’re finished by any stretch of the imagination! It just means that you’re going to need to set new goals to replace them.
After you’re able to knock out your initial goals, you should take a step back and see what other goals you want to accomplish. You should try to come up with goals that you know are going to be hard to reach, but you should also make them attainable so that you’re inspired to chase after them.
You should then repeat this process each and every time that you hit a goal that you set previously. Before you know it, you’re going to be accomplishing things that you may have thought would never be possible. It’ll be so great to see your bodybuilding goals go down one at a time.
Start Putting These Muscle-Building Tips to the Test Today
Now that you have all of these muscle-building tips in your back pocket, you should go get into the gym right away and start putting them to the test. Use them as a guide as you set out to make yourself more muscular than you are today.
You might not see your muscles bulging after one workout, two workouts, or even ten workouts. But as long as you continue to follow along with these tips, you will eventually get the results that you want. You’ll be shocked to see how big your muscles get when you do the right exercises, eat right, and provide your body with more than enough rest.
Would you like to get your hands on more health and fitness tips? Find them by browsing around on the rest of our blog.
