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So how do I build muscle? I hear you ask! Well the formula is actually very simple when you know how everything works. It can seem overwhelming at first, as there is a lot of conflicting information on the subject. If you’re dedicated and motivated to put on a few pounds, all you need to do is stick to a routine. There are 3 components you have to worry about.
First, training. I’m afraid there is no escape! You must train with weights if you want to gain muscle in your body, and by weights I mean free weights. Barbells, dumbbells, and power racks are your friends here! Find a good gym that has this equipment and is really all you need. All those fancy machines at the gym may look appealing, but they’re not nearly as effective at adding muscle to your body as free weights are. Focus on compound exercises like squats, deadlifts, bench presses, overhead presses, pull-ups, and dips.
Nutrition is your next concern. Ditch the pizza and burgers and eat something nice and clean. Protein builds muscle, so aim to eat at least 1 gram of protein per pound of body weight. Try not to rely on protein powder drinks and instead eat lean chicken, beef, fish, etc. Protein that comes from whole foods is more beneficial for muscle building than powder.
The next step is carbs, if you don’t eat enough carbs the protein you’ve eaten won’t be used effectively. The amount of carbs you eat is tricky as some people are more sensitive to carbs than others (resulting in fat gain). For example, if you are 25 pounds, aim for 5 carb meals of 16 ounces each (with added protein and fat); this will give you 200 grams per day, however you may need more in a training day. Don’t forget fats, not all fats are bad and some are very good for you. Essential Fatty Acids (EFAs) are incredibly good for your health and will help you build muscle. Essential fatty acids are found in foods such as oily fish, nuts, seeds, and avocados, among others.
So we’ve covered training and diet, the final component is rest. You must rest to allow your body to recover and grow. When you train your muscles the fibers actually break down, when you rest your body will use the food you have eaten to rebuild the muscle fibers. Rest is very important to aim to sleep at least 8 hours a night.