Mastering Muscle-Building Musts
Today we have something special for you. It’s a guest post by our boy Jorden Pagel from jordenpagelfitness.com.
In it, he shares the essentials of building muscle and he even has something special for you at the end of the post. Now, without further ado, here’s Jorden:
Building muscle requires work. Hard work. Nothing worth having comes easy, and that includes those sweet, sweet gains.
However, not many people know what it requires to see the results they want. And that’s a big problem.
No matter what type of program you’re doing, if you want to see results, it must have certain things. Otherwise you’re just going to be spinning your wheels for weeks, and months.
The 6 “Musts” of Building Muscle
You must focus on getting stronger.
While strength training alone is not the most optimal way to build large amounts of muscle, without a good strength base, it’s going to be very difficult to build any muscle at all.
Being strong allows you to lift heavier weights, and the heavier the weight you can lift, the more muscle you will build.
For beginners, strength training is a great way to get stronger AND bigger, because being untrained, your body is primed for growth.
If you’re looking for a place to start, make strength training your priority.
You must train with intensity.
When it comes to building muscle, intensity is key for growth.
Intensity can cover a broad spectrum; it basically means that you’re training with weights that are challenging, you’re constantly progressing (adding weight or reps each workout), and your focused in the gym; sticking to your rest times and not getting lost on Facebook between sets.
You must use progressive overload.
I mentioned this as part of intensity, but it bears repeating: Without progressive overload, you will not gain muscle.
In order for our muscles to grow, they must be constantly challenged with new stimulus. And the best way to do this is with progressive overload.
The simplest way to employ progressive overload is to constantly add weight, sets, or reps each workout. This stimulus will damage your muscles, forcing them to repair themselves, and come back bigger and stronger.
You must eat.
Just like you can’t expect to lose fat if you’re not in a caloric deficit, you cannot expect to gain muscle if you’re not eating in a caloric surplus.
Find how many calories you need to eat on a daily basis to maintain your weight, and then add about 10-20%. Fill your diet with mostly whole, nutrient-dense, unprocessed foods, and eat that every day for 1-2 months.
You must eat… protein.
We talked about the way your body repairs and builds muscle. This is known as Muscle Protein Synthesis (MPS). MPS is fueled by the amino acids found in protein. Getting enough in your diet is critical important for muscle growth.
For best results eat 1.0-1.5 grams of protein per pound of lean body mass. If you find eating that much protein troublesome, supplement with a quality protein powder.
You must sleep.
One of the most overlooked factors when it comes to not just building muscle, but overall health, is getting enough sleep.
Like we talked about, in order for our muscles to grow they must first be repaired from the damage caused by lifting weights. The best time for this repair to occur is while we sleep.
Sleep also created the optimal hormone-producing environment to aid in this process, increasing our body’s secretion of testosterone, growth hormone, and IGF-1.
Aim for 7-8 hours of sleep per night.
I’m Doing All That. Now What?
Making sure you’re focusing on these “musts” is vitally important if you want to see progress with your program. But you also need to make sure that you have a good program in the first place, or all of these things will be for nothing.
Unfortunately, the problem with most programs however, is they often leave a lot of gains on the table. What I mean by that is, they don’t provide you with all the tools you need to see the progress you want.
And that’s not cool. Which is why I decided to create a program that not only provided the user with everything they needed to succeed, but was fun and enjoyable as well.
Introducing Mass Made Easy….
Mass Made Easy is a 12-week hypertrophy program that lets you choose your own specialization, meaning that regardless if you want bigger arms, a bigger chest, or legs, there’s a workout for that.
In fact, Mass Made Easy comes with six months worth of workouts.
And the best part, everything is done for you. There’s no need to worry about if you’re doing enough volume, the right exercises, or anything like that. Just follow the program as outline, and see the results.
Okay, I said that was the best part. I lied.
The best part is that right now, in honor of its launch, Mass Made Easy is on sale for over 50% off.
If you want to achieve maximum gains, without having to worry if your program is working? Mass Made Easy is definitely the program for you.
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