Skip to content Skip to footer

Best Guide on How to Build Muscle: You Need to Learn!

Muscle building guide for that signature look!

Muscle building is visible changes to your body that happen over time. They’re more or less the most unambiguous indication of strength you could achieve and don’t just have face value

Building muscle can be a tedious process. 

Did you know that it can be harder to build muscle in some parts of your body than others?

Your inspiration to build muscle, wherever it comes from, doesn’t have to be ignored. It can be challenging, but most people who have managed to gain muscle and attain that “signature look” wouldn’t have it any other way.

This guide takes the best of food, exercise, nutrition, and much more to get you the body that looks straight off a contest. 

The science behind muscle:

Your first step of muscle building lies in understanding how it’s built. However, this isn’t enough. Knowing how your body responds to resistance, diet, and more is good. 

What builds muscle?

Muscle is built when you engage in a workout that’s intense, heavy or anything your body has to resist severely. Many factors affect how muscle is made. 

Although anyone can grow a certain amount of muscle, you need a lot more to get that signature bulk. 

Let’s see what your bulk depends on-

1. Your genetics have everything to do with muscle building. So part of the reason you can’t achieve that bulk could be it.

2. The number of hormones in your body can have a severe effect on how much muscle you’re able to build. Remember that Testosterone is good news for muscle building “off the rack.”

3. Your age has a lot to do with muscle building. It can get more challenging for you to gain muscle in your golden years, although not exactly impossible. This is simply because your body loses the capacity to do a lot.

4. Testosterone is excellent for protein synthesis. Men naturally have more Testosterone in the body than women do. This leads to some massive gains and muscle growth, a level of which is unachievable for most women. 

Most people don’t realize that it can help you build muscle if you would visit your general physician for advice. This can assist you with knowing what your body lacks, how to make up for it, and what not to do.

The best types of foods for your muscles

Given below is a list of the best foods for your muscles and how they help your bulk-

●Eggs, Chicken, and lean meats

Your body derives the ideal amount and form of protein from these products. Therefore, protein should occupy a significant portion of your daily diet and calorie intake.

●Yogurt and other forms of dairy

These products have antioxidant and anti-inflammatory capacities that reduce soreness after intense workouts.

●Soyabean, legumes, and pulses

Although, as a vegan or a vegetarian, you can derive your source of protein from these products, you may want to add some supplements to your diet to help you obtain the correct amount required for bulking.

●Caffeine 

Caffeine in various forms is suitable for almost everyone to consume. You don’t have to worry about jitters with green coffee or types of tea. You can have more energetic and motivated workouts through caffeine in your daily diet.

Ideal workouts for the big 6

This section contains some of the most effective exercises that will push your body to its limits, engage your core, and get you that signature bulk you’ve been looking for. 

For your Abs

  • Planks
  • Crunches
  • Squats
  • Leg raises
  • Partial sit-ups

For your Biceps

  • Pull-ups
  • Bicep curls
  • Bench press
  • Deadlifts
  • Dips

For your Triceps

  • Kickbacks
  • Pushdowns
  • Tricep Extensions 
  • Pushups 

For your Chest

  • Bench Press
  • Pullups
  • Pushups
  • Dips
  • Chest Press

For your Deltoids 

  • Planks
  • Bent over lateral raise
  • Reverse machine flyes
  • Burpees
  • Dumbbell Shoulder Press

How soon can you bulk up – The common concern?

The time it takes to bulk up properly depends on certain factors. Some of these are-

  • Your current physical condition 
  • The intensity of your workouts 
  • Your current medical condition (Genetic makeup)
  • Your diet

Statistically, most people begin witnessing their results within a month of religious adherence to their workouts. We suggest you don’t try to rush this process using extreme methods. To bulk up much faster, you can make use of natural, legal, and organic supplements that have the potential to make your body healthier

What you thought helped might just not.

Here are some things you should and shouldn’t do while building muscle, contrary to popular belief-

1. More protein, exercise, or anything will NOT help you build more muscle. Furthermore, after a point, all of this gets a bit redundant.

2. More resistance and strength training is key to muscle building. You don’t necessarily have to perform other cutting, shredding, or more exercises. Instead, you can reduce their intensity or strength.

3. Rest is *essential*. We possibly can’t stress this enough. If your body doesn’t recover, you may not be able to perform well.

4. Gaining muscle and losing fat at different times can severely affect your health. This can lead to muscle wasting. It is recommended that you do both these together as there’s the hope of replacing the space created by fat loss with muscle. 

For toning, definition, and vascularity, reduced fat concentration is essential.

Muscle building can be challenging, especially considering that you must maintain an evenness throughout your body to avoid looking odd. The good news is that most exercises recommended above work on different body parts instead of just one. This means you don’t necessarily have to have those “special days” for other body parts. 

Muscle building demands patience, consistency, and mental agility. If you have trouble with these, you may find the critical use of natural supplements that fulfill your bodily needs encouraging you during those tough days when you can’t get to the gym!