Health and Fitness

People generally have a lot of misinformation when they come to the gym.

When it comes to building muscle, there are many ways to do it right, and many more ways to do it wrong.

I’m going to give you the basic principles to build muscle efficiently and correctly.

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.

That being said, in order to build muscle properly, you have to continue to overload it. Your muscles will adapt to the stress you put on them by getting stronger and sometimes bigger if you do it right.

Making gains week after week means you must continue to increase the load on your muscles in various ways.

This can be done by decreasing rest between sets, adding more reps, adding more weight, 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.

Doing the same exercise every week on the same muscle will increase the weight but not increase 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.

You don’t build muscle in the gym. You tear it down there. You build muscle in your sleep and on your days off. While sleeping, your body repairs itself by releasing a lot of hormones it needs to repair muscles.

Building muscle properly requires that you get 8 to 9 hours of sleep each night for proper repair. Give your nervous system, hormonal system, and muscles time to recover.

4. Nutrition

This means getting the right amount of carbs, the right kinds of fats, and proteins.

Your calorie requirements will depend on your weight, level of activity, body fat, and age mainly. So it’ll be about different for everyone.

First, find out the calorie surplus you need to build muscle, then make sure you get that amount each day in the right proportions of foods.

These four principles will allow you build muscle properly consistently.

Learn more about how to build muscle. Stop by Mitch Graves ’s site where you can find out all about muscle building programs and how to completely transform your body.

written by Mitch Graves \\ tags: build muscle, fitness, Health, men's health, muscle, muscle building, Weight Training