Having trouble finding the right weight training guide? I’ve created an easy to follow guide that helps you build mass. To build muscle you must add weight! This is the quickest, simplest, and most powerful way to build muscle.
First You Must Learn:
- Calories – Your body requires the proper amount of calories if you’re working out and building muscle. If you’re not eating at least 2,000 calories a day, you need to step those numbers up, those are rookie numbers.
- Protein – Obviously if you are already into muscle gains you likely have your “Go 2” protein that you mix with shakes, milk, etc. Just keep in mind if you weigh 170 – 180 lbs, your body will need at least 76 – 146g — or about 2.5 – 5oz—of protein every day.
- Hydration – Building muscle requires a ton of water. One of the most overlooked, a majority of our body weight is made up of 65% water. You should be taking in 1Ltr of water per 1,000 calories. Regardless you should be drinking around 3Ltrs a day.
- Free Weights – They’ve been lifting free weights since Ancient Greece.. Obviously there is a reason for that. If you want to know what the reason is click here to Read More.
- Switch It Up – As your muscles adapt to stress, you’ll hit a plateau where the benefits of weight training will begin to diminish. Therefore make sure to Switch It Up! Change the exercise or muscle group you are working on and add weight with less reps.
- Proper Form – What is the point of putting your body through the stress if your not even doing it right? Maintaining proper form is one of the biggest challenges with building muscle. Using proper form helps revent any strains or fractures. When the set becomes a struggle towards the end of a set, there is that temptation to cheat by using poor form. Doing this can cause potential injury and cause unwanted interruptions in your workout routine
Now because I said add weight, that doesn’t mean head to the gym and pickup the heaviest weight you can find. You need to train with heavy weights and low reps. Aim for about 4 – 8 per muscle group, and 6-12 reps per set for your standard routine. Your final rep should f#cking burn. If it doesn’t, your not doing it right.