Train For Strength
If you want to build muscle, you must train for strength. A stronger muscle is a bigger muscle because the fibres have to grow to accommodate greater load. If you started out bench pressing 25 kilos, can you imagine how much bigger your chest, shoulders and arms would be if you increased your Bench Press to 100 kilos?
Stick To The Basics
For sure, you will put on size when you apply resistance to a muscle. But not all exercises are created equal. Basic, compound exercises which use different muscle groups build muscle faster than cables, machines or bodyweight training. Lat Pulldowns build your latissimus dorsi muscles, rear shoulders and biceps. But Deadlifts work your legs, glutes, hips, lower back, middle and upper back, traps, rear shoulders, arms and abs.
Eat On Schedule
It is very important to regularly feed your body with valuable nutrients throughout the day and especially the hours after you exercise.
Consuming plenty of protein and carbs within around 30 minutes of your workout will probably make the single biggest difference in your muscle building program.
The reason for this is that this time period is when your body MOST NEEDS FUEL to rebuild your muscles. If there’s no fuel or not enough, this will limit your muscle building progress.
The amount of calories you need will depend on your somatotype and your fitness goals.
Throughout the day, you will have to eat every two to three hours to keep your body in an anabolic environment the entire day. Anabolic means to support muscle growth.
Finally, always get good quality sleep. The biggest misconception about building muscle is that you grow while training. Exercise merely stimulates muscle building but actual growth happens during rest and recovery and only with the right fuel. Aim for 7 to 8 hours of sleep every night.