How to Build Muscle Men and Women

Building muscle is a process that many people over think and end up hurting their muscle building gains.

Some people end up actually losing muscle and energy and get hurt because they are trying the latest trendy way to build muscle now with some gimmick or course or products someone sold them.

I am going to tell you how to build more muscle in a straight forward way so that anyone can understand it. I have been building muscle for 30 years and have learned more in the past 10 years than I did in the first 20 of working out.

Building muscle did not come easy to me but I over came all obstacles to get where I wanted to be. I am now 5’8” and 220lbs. I have a very muscular physique.

I wish I had someone like myself back when I was a teen to tell me straight up how to build muscle so I hadn’t wasted many years with hits and misses.

There is a process for building muscle that you need to follow or you will never succeed to your full potential.

It takes a lot of work and time growing large leg muscles and back and chest muscles. If you want to build big a bigger more muscular body, maybe even huge massive muscles you can do so naturally without steroids.

You might not be a huge freak of nature like you would be if you had taken a cycle of steroids but you will be a lot healthier for not doing illegal drugs like steroids.

You can purchase supplements now that can help you achieve the muscular body you are longing for. Of course supplements are not all that is required to build muscle, supplements are actually a small part.

What I am going to tell you about and I want you to focus on are Visualization, Exercise, Diet and Rest.If you apply these things properly and consistently you will have success.

Visualization, exercise, diet and rest are all just as important as the next for you to have success in your muscle building program.

I think the first thing you have to focus on is visualization because you have to know what you want out of your workouts. You have to decide precisely on the body you want to build in order to make it happen.

If you don’t visualize how you want to look then how can you make a workout plan to get there? A lot of people do not visualize and those are the people you see at the gym who physically never change from one year to the next.

Stand in front of a mirror and imagine how you want to look. Do you want a smaller waist or larger more muscular legs. How about big thick cannon ball like shoulder muscles?

Once you have an idea of how you want to look keep that image in your mind and make sure you visualize yourself being that muscular and toned person every day from now until you get there.

Now that you have a visual of what you want to look like you can now make a workout plan that will get you the results you seek. Set small goals over short and long periods of time to help keep you on track.

If you don’t set any goals or time frames then it might take you years to get where you want versus having a plan and getting there in a year or maybe even less.

Now you have your goals and a plan set and you also can visualize every day. I am a big believer in if you think it enough it will become a reality.

When setting up a workout plan make sure to stay away as much as possible from isolation exercises and focus mostly on compound movements like squats, front squats, dead lifts, pull ups, chin ups, barbell bench press, dumbbell bench press, incline presses, military press, dumbbell overhead presses, push ups and so on.

Isolation exercises are moves like leg extensions, overhead dumbbell extension, dumbbell laterals for shoulders etc. A compound movement is better for building muscle because you can use more weight and you engage more than one muscle group each exercise which overloads the body better than isolating one muscle group.

Stick to basic compound movements during a muscle building phase and you will see results. Technique is extremely important when performing compound movements so you do not hurt yourself.

Make sure you study the proper technique for every exercise you chose and perform them correctly. When building muscle keep your repetitions somewhere around 8 to 12 per set.

If you can do more than 12 then you should be increasing the weight. If you cannot do 8 then the weight is probably too heavy.

Rest is an important part of any muscle building program. If you don’t know this already then you really need to listen to this.

Your body grows muscle when you are sleeping. So doesn’t it make sense to get a lot of rest? Make sure you are getting your 8 to 9 hours of sleep a night and if you can have a nap in the afternoon.

It will make a huge difference in your success at growing muscle. It will actually help you in all areas of your life if you are getting enough rest. So sleep 8 to 9 hours a night and try to take naps whenever possible.

So now that you are visualizing and have a plan and exercise program and are getting enough rest the last thing on your list should be your diet.

If you want to build muscle you have to have the proper nutrients in your system to make that happen. If gaining weight is your focus then you have to consume more calories than you need to maintain your current bodyweight.

I recommend only eating 500 extra calories a day. That would equal a one pound gain a week which is a realistic goal if you are following everything else.

If you eat more than 500 extra calories a day you are going to be gaining a lot of fat instead of muscle. Take your time and figure out what you need to maintain your current bodyweight and add 500 calories to that and adjust accordingly.

If you feel like you are just gaining fat then cut back on the calories and if you think you are losing energy and never gaining any weight then you are probably not eating enough.

Your diet should consist of somewhere around 1 to 1.5 grams of protein per pound of lean body weight. So if you are about 180 pounds and have a small belly your lean weight will be a bit less than 180. Take in 165 to 170 grams to be safe. Get your protein from sources like fish, beef and chicken and whey protein supplements.

Here is a great tip that I wish someone had told me when I was first starting out. Immediately after you workout take a whey protein isolate drink that has some simple sugars in it.

I mix powdered isolate and powdered Gatorade and drink that right after my workouts. It helps to start the repairing process and restores your glycogen levels right away so that your body doesn’t try to rob your muscles for the energy for your empty glycogen stores.

You will notice a difference doing this. Other supplements I recommend are creatine, I use a product called Purple-K and it works excellent. Also make sure you are taking some fish oils and daily multi vitamin minerals. That is all I take.

Make sure you are eating as healthy of a choice of foods as you can. Stay away from processed at all costs.

You are what you eat is a saying that is actually a fact. Eat crap and you will look like crap. Eat wholesome nutrient dense foods and you are going to look and feel awesome.

Do yourself a favour and cut back or cut out alcohol completely.

If you need more info on what to do for exercises and what you should be eating then make sure to check out some of my other excellent and informative articles here on Seekyt. Whether you are a man or woman you can build muscle.