Muscle Building Tips

Many of the muscle building tips in online sites deal with methods suitable for bodybuilding experts like Dexter Jackson, Ronnie Coleman and Frank Zane whose ripped bodies have earned for them fame and fortune in the bodybuilding universe. Yes, amateur bodybuilders can learn from these bodybuilding icons but their methods are unsuitable for their present levels.

With that being said, here are the most effective tips in building muscles for amateurs. These tips are effective because you can easily adopt the suggestions on one hand and you will be provided with sufficient challenges to advance to the next level. Keep in mind that self-motivation is important in these muscle building tips.

Eat Protein-Rich Foods

Muscles feed on protein to grow so it is appropriate that you should include more protein-rich foods in your diet. The rationale is simple: The higher your body’s protein stores, the larger your muscles will grow. Keep in mind, too, that your body does not store protein because the macronutrient is constantly being used for other purposes such as hormone production.

Experts recommend a gram of protein for every pound of body weight. For example, if you weigh in at 160 pounds, you should eat 160 grams of protein in day; this is roughly equivalent to an 8-ounce chicken breast, a roast-beef sandwich, a cup of cottage cheese, a glass of milk, 2 ounces of peanuts and 2 eggs.

Eat More

No muscle building tips will be complete without the piece of advice about eating more – or to put it in bodybuilding terms, getting higher calorie intakes. Your muscles require fuel to burn especially when you are engaged in weight training exercises with calories being the fuel.

Just remember that eating more does not mean bingeing on unhealthy food choices like junk, packaged and processed foods with plenty of preservatives, sweeteners and sodium, among other harmful ingredients. Hunk of a man does not equal a junk diet.

Drink Up Before Working Out

Studies have shown that drinking a protein shake containing a good balance of carbohydrates (35 grams) and amino acids (6 grams) increase the uptake of amino acids to the muscles while also providing for higher levels of energy. Just add a scoop of whey-protein powder to water, blend with ice and then drink up 30 to 60 minutes before working out.

You may not be the type who likes protein shakes. Don’t worry as you can substitute with slice of American cheese and a 4-ounce deli turkey on two slices of whole wheat bread.

Work on Your Largest Muscles

Of course, the diet component is just one-half of the equation of effective muscle building tips. You must also adopt the right exercise program based on the following suggestions:

  • Focus on the large muscle groups like the back, chest and legs before progressing to the smaller muscle groups. Squats, deadlifts, bent-over rows, and bench presses are great exercises.
  • Lift on alternate days. Your muscles grow larger when at rest after a day of strength training exercises.
  • Exercise based on a program. If possible, you should work with a personal trainer in this regard.

Are you ready to adopt these muscle building tips? You should be because you will see the results in as little as a month – larger muscles with more definition, that is.

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