How to build muscle

Are you having trouble gaining muscle?

If your answer is yes then you and I have something in common because I to used to have a hard time time trying to build some muscle, But after years of training and researching on my own I finally had found the things I was doing wrong in the gym, But most importantly the mistakes I was making outside the gym.

We often see that the internet is filled with articles talking about how to lose wight, But never have I ever read something that really focused on helping people who are struggling to gain muscle. This is why I find myself here today to try and guide you on the right path to your muscle gaining journey. First I will talk to you about the three most common mistakes people make while trying to build muscle, Then I will fully explain what you need to do to pack on some muscle.

3 Most Common Mistakes

The first common mistake made by a hardgainer is not eating enough, remember that your trying to put on some weight to build muscle not lose weight so that means you need to be eating in a caloric surplus, You might not know what I mean by that but I will get into that later on. Second mistake is that you are using the wrong workout program, many people workout on whats called a bro split which is done by most people in the gym nowadays and basically what that is its just working out each muscle once per week and in order to build muscle you need to be working out every muscle at least twice a week. And third but not least supplements, a lot of beginners or those who have been misguided tend to buy useless supplements. Not that they don't work because from experienced I can definitely tell you that they can help you reach your goal to a certain point if buying the right products and using them correctly.

Your Road To Muscle Gains

Nutrition: Your number one priority is meeting your macronutrients expectations, that means getting in the right amount of protein, carbs and fats that you need to gain some weight. In order to build size you need to be able to eat more then you usually do, this is called a caloric surplus which is eating above your maintenance caloric intake, One way to calculate this is to multiply your bodyweight x10 and will give you your maintenance, After doing that what you want to do is add 300 calories as a start to your maintenance intake which will put you in a caloric surplus. Now I will tell you the right amount of protein you should be taking, In a gaining phase it is recommended that you take 0.8 to 1.0 grams of protein per pound of bodyweight, and what has work for me is taking in 1.0 grams of protein per bodyweight, so if you weight 160 pounds you should be taking in 160 grams of protein everyday. As for fats at least 20 to 30 percent of your calories should come from fats, If you like eating fats (healthy fats) then 30 percent is an ideal percentage to go for. To calculate that just multiply your caloric sur plus intake times .3 and that should give you the result. To get the amount of carbs you should be taking, You simply add up you your calories from protein and fats then you subtract it by your caloric intake. Remember that there are 4 calories in each gram of protein and carbs, And 9 calories in each gram of fat.

Exercise

You need to be following a smart workout program in order to see results. Your workouts have to consist in lifting heavy and incorporating big compound movements like squats, bench press, barbell over head press, and barbell bent over rows. I recommend you follow a 3x a week full body workout program or a upper body and lower body split, this will really maximize your results because your working out each muscle group to times a week.

Rest

In the topic before I talked about lifting heavy and muscles being worked twice per week which means you need to get enough sleep in order for your muscles to grow, because if you didn't know our muscles grow when they are at rest. I suggest getting at least 7 to 8hrs of sleep.

Supplements

A lot of people have a misunderstanding in which supplements they should be taking, I'm personally a big believer that supplements can help you reach your goals to a certain point but you don't need them as much a you think if your already eating clean high quality foods. The only supplements I took that really helped me reach some of my goals was high quality whey protein, which it helped me meet my protein intake when I couldn't get it from food. Creatine was another supplement I took and till this day I still do, It really worked wonders for me because it helped me a lot with muscle recovery which allowed me to go harder and heavier each time at the gym. Some other supplements I recommend are fish oils and multivitamins, these are just really good overall for your body and keeps you feeling good and healthy.