The 3 Key Components of Building Muscle
Let’s get straight into this…
I could put the greatest muscle building minds in one room, lock the door and not let them out ‘til the white smoke rises from the chimney to signal the creation of the world’s most effective, scientifically-backed muscle building program.
Then I could sell it to you as the Holy Grail of Gainz and be swimming in cash for the rest of eternity, but it wouldn’t make a difference if you didn’t actually stick to it.
That’s why adherence is key.
So chalk up and put the work in consistently ‘cos muscle building takes time and effort.
2. Nutrition: Positive Energy Balance
Eating more calories than you’re burning each day is essential for consistent muscle growth.
A good starting point is to take your body weight in kilograms and multiply it by 36 – this will give you an initial daily calorie target.
Then aim to get one third of your calories from each macronutrient – protein, fats and carbs.
Lastly, make sure you track your daily food intake using MyFitnessPal to make sure you’re hitting your targets, and stick with them until your weight gain plateaus then when that happens simply increase your calories by around 5%.
3. The Training: Volume, Intensity, Frequency & Exercise Selection
The main things to consider when it comes to training are…
Volume – How much work you do.
A good target to aim for is 40-70 reps per body part trained in a session.
Intensity – How much weight you lift and in what rep ranges.
Eric Helms’ research shows that you should aim to spend 65-75% of your session working in the 6-12 rep range and the remaining 25-35% of your session working in the 1-6 and 12-15 rep ranges.
Frequency – How often you train.
Aim to train each body part 2-3 times a week regardless of how many sessions a week you perform.
Exercise Selection – What lifts you perform in your session.
Perform 1-2 compound lifts and 1-3 isolation exercises per muscle group trained in a session.
And that’s it, get those 3 components nailed and building muscle will be a pretty straightforward.
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