How to build MUSCLE!

This is a video I put together to hopefully provide some helpful information regarding how to build muscle. I apologise if you don't share my dance music taste, lol. There's quite a bit more I could have added and some areas may be difficult to understand, feel free to ask questions.

1. Nutrition
2. Sleep
3. Workout
-Repeat!

Calorie calculator: http://www.freedieting.com/tools/calorie_calculator.htm

When you get your maintenance calories, add 500 to them and use that as your "bulking" calories. You want to aim to eat this amount of food in a day. Roughly, 35% should come from protein, 45% from carbohydrates and 20% from fat (there's a mistake in the video, 20% instead of 25%).

So for example, if you required 4000 calories to "bulk" - basically put on weight - you need to do the following simple calculations:

35% of 4000 (4000 x 0.35) = 1400 calories in a day from protein.
45% of 4000 (4000 x 0.45) = 1800 calories in a day from carbohydrates.
20% of 4000 (4000 x 0.20) = 800 calories in a day from fat.

So you can then construct a daily meal plan with a serving of protein at each meal. Do the simple calculation to determine how many calories you need at each meal:

4000 / 5 = 800
(5 can also be 6, 7 etc depending on how many meals you wish to eat in a day)

Obviously that's a lot of calories, you can split that up further with some meals higher in calories than others, simply put, you want to hit your daily calorie amount.

Category:

Howto & Style

Tags:

• bodybuilding
• build muscle
• fast muscle gain
• skinny guy
• solid
• muscle
• weightlifting
• gym
• gym program

[braveheart11]

When you aren't progressing the number one problem is almost always you need to eat more...try a service like fit day . com roughly track your daily food intake and see if you're getting enough calories and protein, aim for your body weight in pounds times around 19-20. If you are eating enough, you need to look at your training, get back to the basic compound lifts (squat, bench, deadlift, mil press, row) and add weight every week/workout, you will grow.

Stay motivated and don't you give up.

[hessoofficial]

what is you want to continue to buld muscle, but want to lose fat?..do you do more cardio or create a calorie deficit?

[braveheart11]

@hessoofficial First things first, eat less calories than you burn. Use a calorie calculator (such as this one: calculator(dot)net/calorie-cal­culator(dot)html) to determine how many calories you need to loose 1lb a week. Nutrition alone can get you to your fat loss goals, however cardio can help you get there quicker, and can allow you to eat a little bit more, plus cardio carries with it great health benefits too.

Sort answer calorie deficit or both.

[babzKURD]

how is it best to section out your workouts ? for example I do chest and triceps on the same day, but people have been telling me its better to work out chest and biceps together and back triceps together.

whos right????????

[braveheart11]

Generally, it's a good idea to pair muscles that work together so chest and triceps makes sense. But in reality it doesn't really make a different, either way you'll get results. You could switch from chest & tri's back & bi's to chest & bi's back & tri's after a while to keep your body guessing. So both of those sources are correct.

Also a split routine isn't the only way to do it, you can also do a full-body routine where you'll be hitting all your major muscles 2-3 times a week.

[godhand266]

Somebody told me to stay away from Sex , if you are building muscle?

[mnoy91]

i realy like this video thanks :) im doing all of what you said and im not seing any resukts :( its probably just my body type? im training heavy around 8 to 10 reps, im not over training, i eat alot protein carbs and fats, im not getting any bigger? please help!

[Jimboticon]

I like the music (oh, and there was some great tips in there as well.)

[MikeZ778]

this is GREAT!! thanks...

[rickalex21]

Stick to compound exercises if you are a beginner. Isolation exercises are fine if you already have strength and a good looking body like bodybuilders.

[rickalex21]

I would of said at the end "EAT BIG, LIFT BIG, GET BIG". I think you could of included cardio to lose bodyfat. Also I know this video is not about specifics but after you work out you need carbs/protein right away look up "window of opportunity post workout" glycogen. Good video :D

[babzKURD]

ahhh....thankzzz bro ;)