11 Simple Muscle Building Tips For Beginners – Massive Gains

11 Simple Muscle Building Tips For Beginners – Massive Gains

1. Protein

Remember to eat enough protein. It is extremely important to eat protein because your body needs it for muscle building.

How much is enough? The most commonly accepted rule is to consume 1 gram of protein per pound of body weight or 2.2 g/kg.

However, some studies mention that it might be too much. I explained that in this article.

2. Carbohydrates

Carbohydrates are important because they are your body’s fuel. When you don’t consume enough carbohydrates, your body will start breaking down protein. We want to avoid that if our goal is muscle building.

Remember to consume enough carbs, because if you forget about them, your workout and your performance will suffer.

3. Healthy Fats

Healthy fats that contain omega 3 fatty acids and saturated fats are important for muscle building. Fats are necessary to help you produce hormones.

Omega 3 fatty acids are important for the brain health. Saturated fats help you produce more testosterone – an important hormone for muscle building.

Pituitary gland which is responsible for hormones secretion, including a growth hormone is located at the base of a brain. That’s why it is important to take care of your brain too.

Additionally, eating enough fat will help you reach your caloric goal.

4. Eat more

You must eat if you want to get bigger. Your body can detect how much calories you are consuming. If you don’t eat enough, the body will automatically reduce its energy expenditure, and this will be problematic.

By reducing energy expenditure, it will use fewer calories for muscle building. Apart from that, you will have less energy to workout.

5. Rest between workouts

One day of workout should be followed by one day of resting.

You must remember that muscles are growing only when you are resting. When you work out, you make fractures in your muscle fibers, so remember to give your body time to regenerate.

Working out too often will lead to overtraining which leads to increased inflammation, increased production of stress hormone cortisol, and will basically kill your gains.

6. Workout on an empty stomach

You must eat to have enough energy to workout. However, working out just after you ate something is a terrible idea.

After you eat something your body sends more blood to a digestive system and consumes energy to make you digest food.

But when you work out, your body will take all the blood available and pump it where it’s most needed – to your muscles. And this is a problem because now your digestive system doesn’t have enough blood to work properly.

As a result, you may feel that you want to vomit – your body’s response to not being able to digest something. That’s why you should workout on an empty stomach.

Don’t worry that you won’t have enough energy. Glucose is stored in your muscles and liver, so you shouldn’t have any problems.

7. Don’t work out more than 1 hour a day

Your workout should be intense, not long. Making workout longer and longer doesn’t help you build muscle. You want to overload your muscles to cause microfractures in them, triggering a response to repair them.

By extending your time in the gym you are either decreasing the amount of effort you put into a workout or you are overtraining.

If you train after you use up all your energy stores, your body will start braking muscle to make more glucose for fuel.

8. Use large muscle groups

Exercising promotes the secretion of growth hormone and testosterone. These hormones are important to grow muscle. If you want to maximise this effect, focus on large muscle groups.

The largest muscles are in legs, and you should never forget about them. Even if your goal is to only have a huge biceps, you will get this result faster while exercising biceps + legs, rather then by doing biceps alone.

9. Eat the biggest meal of a day between 30 to 60 min after the workout

This will stop the muscle breakdown, and this will give you a lot of necessary nutrients to produce more hormones and grow muscle.

And there is nothing more rewarding then large and warm meal after a demanding workout. It will taste amazing, especially if you have been working out on an empty stomach.

10. Sleep a lot

At least 8h a day. Sleep is important for regeneration. During sleep, new muscle is being built, your brain is recovering, and your body is producing new hormones.

Not having enough sleep will lead to elevated cortisol levels and lowered testosterone levels – making muscle building extremely difficult.

11. Never give up, stay motivated

Without enough motivation, it is easy to quit. Stay motivated because no one built muscle over a week. This is a long process. If you start working out now, eventually you will see a muscle growth.

That’s why you should get motivated now, in this article I gave 9 simple ideas to get motivated to workout.

Original article and pictures take glguys.com site