How To Gain Weight And Build Muscle.

Lets talk about everyone’s favorite topic: muscle building. 

Lets face it, we want to be strong but we also want to look strong.

In order to make that happen we need to build some good quality muscle.

For a person new to training this is something relatively easy to accomplish due to their muscles being hyper sensitive to any stimulus.

That is why you see gym newbies putting crazy amounts of muscle in such a short period of time.

However, sooner or later the magic will come to an end…

It is then when you have to put in the extra work in the gym, in the kitchen and in the bed (just in case we are talking about sleeping here).

Also, there is a difference between working hard and working smart.

Building muscle is not an easy thing to accomplish and it is definitely not a fast process.

But you definitely do not need too spend five hours a day in the gym and drink a gallon of milk every night in order to put on some mass.

In fact, too much training will hinder your gains and too much food will make you gain a bunch of fat.

Lets keep thing simple and focus on what we really need to focus on in order to build a good amount of muscle while minimizing fat gain and staying healthy in the process.

The following principles are the key when trying to increment overall muscle mass:

  1. Hypertrophy:

    In simple terms, hypertrophy is the break down of muscle fibers. This is achieved by exposing the muscle to a an external stimulus that causes damage to it. This can be your own body weight or additional weight. Just make sure to hit the gym regularly and give your muscle a reason to get bigger and stronger.

  2. Positive Nitrogen Balance:

    As complex as this sound, it simply means to eat enough protein to support muscle growth. This varies from individual to individual but as a good rule of thumb you will need at between 0.8 and 1.5 grams of protein per lean body mass. It is not necessary to go above that, nor it is to be on a caloric surplus. Even tho it is easy for your body to create muscle on a caloric surplus, it is proven time to time to not be a requirement for muscle building.

  3. Progressive Overload:

    This term is referred to getting better overtime. That improvement can be as simple as adding more weight to a barbell but is not limited to that. You can also increase your volume (total amount of work), increase your reps or even do the same routine but in a shorter time. Just make sure at least one of them is increasing every week.

  4. Compound Exercises:

    Instead of focusing on isolation exercises such as bicep curls, focus on the big lifts such as Deadlifts, Squats and Bench Press. Bonus point if you are doing Calisthenics since mostly all body weight exercises are compound movements. This type of movements will give you more bank for your buck when it comes to building an impressive physique. Build your workouts around this movements first and then add some isolation exercises if you want to target some specific muscle group.

  5.  Go Hard and Rest Properly:

    Go hard in the gym and give your muscles enough of a reason to grow. Attack every set with all your energy and control every single rep you do. Focus on the negative portion of the rep as this is proven to cause the most amount of damage to the muscle. Lastly, you need to rest properly. Your muscles growth at night so make sure you are getting good quality sleep every night to support the process.

Keep it simple and just remember this:

Train hard and smart, eat right and rest properly. 

By following these principles you will be adding size in no time.

Watch Chris Heria and Gabo Saturno explain these concepts in detail in the following video.

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