Are you confused about what workout routine and diet plan to follow to build muscle mass? After reading these 10 golden rules of muscle building you will learn some basic facts about training and diet for muscle growth.
1. CONSUME MORE CALORIES THAN YOU BURN
First of all, don't forget this most important rule - eat more calories than you burn every day. That means that you need to be in caloric surplus every single day, especially on training days when your muscles need more protein and healthy calories to grow.
2. GO HARD, LIFT HEAVY
If your goal is to build muscle then you will need to lift heavy and focus on progressive overload which is very important for strength and muscle gain. By lifting heavy and in moderate rep range you will gain strength and muscle simultaneously and that approach is the most effective.
3. IDEAL REP RANGE
I recommend you lifting in a 6-12 rep range. In big lifts like squats, bench press, and deadlifts go with 6-8 and those exercises are the most effective for muscle building because they hit more than one muscle group at the same time.
4. COMPOUND EXERCISES
Major lifts like Bench Press, Military Press, Squat, Dead Lift and Bent-Over Row are the most effective muscle-building exercises. You can build muscle mass with only these exercises together with compound bodyweight exercises like Pull Ups and Dips. You may totally avoid isolation exercises like dumbbell curls and triceps extensions and still make gains in your triceps and biceps. But, if you want to add some isolation work in your workout then save it for part of training after you give your best on big lifts that I mentioned.
For example, if you have a back and biceps training day, start your workout with exercises like deadlift, bent-over row or pull up and then go on with exercises like dumbbell rows, hammer curls, etc.
5. CONSUME ALL THREE MACRONUTRIENTS
Proteins, carbohydrates, and fats are all very important nutrients for building muscle mass. They all have their role in muscle building so neither one should be excluded in your diet plan. You must know that carbs and fats are not your enemies and that you can't build muscle mass without those two nutrients. Research shows that diets that are higher in fat (monosaturated and saturated, stay away from trans fats) have a good effect on male hormone testosterone which has a big role in muscle growth.
6. GET PLENTY OF SLEEP
You already heard that average person needs 8 hours of sleep daily for optimal health and that rule also applies for lifters that want to build muscle mass. Your sleep time is when your muscles recover and grow.
Your sleep time is when your growth hormones and testosterone levels are boosted and your insulin sensitivity is also enhanced. If you don't give your body time to heal and grow stronger your training and diet could be worthless.
7. CONFUSE YOUR MUSCLES
The reason that progressive overload works so well for muscle growth is that it confuses your muscles. At the time when your muscles are used to a certain number of reps and a particular weight, you need to add more weight and reps to build more muscle mass.
Also, you shouldn't let your body getting used to the same workout routine for too long. Change your exercises choice, reps and sets ranges that you use or even muscle groups that you train every day. Confusing your muscles is very useful in building muscle mass. If you don't believe me, ask Arnie or other bodybuilding legends.
Hint: Add dropsets and supersets in your workout routine to boost your muscle growth.
8. FULL-BODY ROUTINE
By following a full-body routine three or four days per week you are going to hit every muscle group on every training day. That is the best way to enhance your muscle growth for natural lifters. Lifters who are consuming anabolic steroids can build muscle mass with long, high-intensity, split routines but for natural lifters, especially beginners, the best way to build muscle mass fast is to do short, high-frequency, full-body workouts three or four times per week.
You can find many articles about full-body routines on this site:
3 Best Full-Body Workouts to Build Muscle Mass Fast
9. DRINK PLENTY OF WATER EVERY DAY
It is very important to stay hydrated throughout the day and especially during the training session. The reason for that is simple, your training performance begins to suffer when your body is dehydrated. Also, water helps to move food through your system so you don't feel bloated.
10. MUSCLE-BUILDING SUPPLEMENTS
For building muscle mass there is nothing more important than your diet, but supplements can be very helpful to speed up the process and make calories counting less stressful. Of course, you shouldn't waste your money on unnecessary supplements. I recommend you to buy Whey Protein as one of the best supplements on the market and after buying one you may also buy Creatine Monohydrate which is the best selling supplement these days.
More about Whey Protein and Creatine you can read in another article:
Best Muscle-Building Supplements to Build Muscle Mass Fast
