Get the solid body of your dreams

You may have heard that building muscle is hard work that takes time. While that’s true, learning to build muscle is more important than exercising every day. If you want to build muscle efficiently, you must learn what to do and what not to do. Read on for guidance on building muscle.

Acquire more volume

When you want to bulk up, you need to eat more. You should eat enough to gain a pound each week. Find more ways to eat more calories. After two weeks, increase your intake again if you do not notice weight changes.

Increase your protein

Eat protein before starting a workout. Whether you have a sandwich with about 4 ounces of meat for lunch, a protein bar, or a shake, it is important to remember that protein synthesis is what is important for building muscle. Consume your protein half an hour to an hour before starting a workout for best results.

3 main compound exercises

Remember the three main exercises and include them in your routine. The muscle building power of these exercises (deadlift, bench press, and squats) is well established and undisputed. These exercises make you more voluminous, as well as helping to condition your body and increase strength. It is important to adapt your exercises to include variations of these regularly.


Don’t overlook the importance of carbohydrates if you are trying to build muscle. Carbohydrates are absolutely critical to providing you with the energy you need to exercise, and if you don’t consume them, you will waste your protein for energy instead of building muscle. Try to get enough carbohydrates so that you can get the most out of your workouts.


If you are working to “strengthen” your muscles, do not cardio for more than 90 minutes per workout. Too much cardio can cause the body to build “lean muscles” instead of the bulk you want. Cardio is very important, but put a limit on it for best results.

Vary your weights

Even if you think that lifting heavy weights is the best method to build muscle, this is not always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight works different muscle fibers, which can help you ensure that your muscle gain is of higher quality.


If you choose to take any supplements to aid you in your muscle building routine, do so with caution. Many supplements are a complete waste of money and some can even be unhealthy. Discuss any of your supplement plans with your doctor or a registered dietitian to make sure you are not harming your body.

Set of realistic goals

Have reasonable and realistic expectations for yourself. The best tough bodies are the result of a lot of time and effort, so don’t expect to look like a world champion in bodybuilding after a week or two of exercise. Have a solid, healthy plan and stick with it for a period of time. You will see results and doing it in a healthy and calculated way will be much healthier for you.

Drink milk

Drink some milk before going to bed. The small increase in calories will prevent your body from turning into muscle for energy while you sleep, slowing down your progress in building larger muscles. Drink your milk with some cereal or try yogurt or cottage cheese with fruit.


As we said earlier in this article, education on how to build muscle is even more important than your level of commitment. If you don’t learn how to approach muscle building, you won’t see the results you want, even if you exercise every day. Use the tips you read in this article to help you build your muscles efficiently.

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