The only proven 4 ways to build muscle

The only proven 4 ways to build muscle

I think that everyone and especially guys are mesmerized by the idea of getting big, stronger and lean. However, some people might have crappy genetics. And gaining muscle and losing fat will be an uphill battle for them. But you should never give up, instead you should learn everything to gaining muscle and losing fat NATURALLY.

Do not make the mistakes of reading those stupid advices in the muscle magazines, or people who are not professional bodybuilders or from guys who had got genetics and were taking tons of drugs, because they will be giving you bullshit and lies.

In this article I will simplify the entire process of gaining muscle to simple and clinically proven ‘ingredients’ and no matter you read or do these ingredients will produce 90% of all your muscles. So pay attention and save yourself the hustle in the future. By the way, what will be revealed in this article works for everyone, all ages young and old. It worked for guys who have crappy genetics and it will work even better for guys who have ‘’good’’ genetics. So let’s get started with the 4 primary ingredients for building muscle. 

1.     Hormones

Before anything can be done, you must have the right hormones for building muscle. They need to be optimized. It is sure that we all have different genetics and please do not compare yourself to someone else who might have great genetics and think there is something wrong with you. Just as some people who have a high IQ and are geniuses. Some people are just born with lots of muscle cells and have the perfect hormones for building muscle and losing fat. If you do not optimize your hormones, then anything else you do will NOT work and it will be a waste of effort, time and money. In fact the right hormonal environment will make you grow muscle without doing anything, no exercise, no diets or supplements. And, this is exactly what happens when you hit puberty right. And all of a sudden you start getting muscular, leaner, more aggressive, hornier, etc. 

It is all about your hormones, ad this is why women can do the same exercise, diet and so forth as men, and they will NEVER get anywhere near as the muscle size of guys. They just do not have the right hormones.

2.      Exercise

In order for your muscles to grow, it FIRST needs to be ‘’stimulated’’ and that requires exercise. The correct form of exercise ASLO produces important hormones  and growth factors, that will build muscle. And in order for this to happen, you need to lift weights.

This can be with dumbbells, barbells, cables, machines or your own bodyweight. Here is what you should keep in mind :

·         You should exercise 3-4x weekly no more.

·         Keep your workouts about 45 minutes or less, no more than 1 hour.

·         Work quickly, with about 60-90 seconds rest between sets.

·         Squeeze the muscle, do not just lift it. Feel it and contract it and be strict. Go for a good pump.

·         You should do about 6-15 repetitions for your upper body and 10-20 reps for lower body.

·         Go close to failure on you sets, maybe 1 rep short.

·         Do about 6-10 total sets per muscle.

·         Mix things up and try various different exercises and reps to make your body guess and not adapt.

·         Be patient, because it takes time to build muscle.

Everything we have covered so far has to do with optimizing anabolic hormones such as testosterone, growth peptides, etc. and minimizing your catabolic hormones like cortisol, adrenaline hormones, etc.

3.      Diet

After stimulating your muscles it is time to feed them. If you don’t feed them you will lose muscle. You should increase your calories by about 200-250 daily and see how you look and feel after a month. If you are not getting fat, then good. If you are, lower the calories a little. Always listen to your body and pay attention. As far as what to eat you need 1 gram of protein per pound of bodyweight. So if you weigh 150 lbs, you need 150 grams. Your protein should come from grass fed bison, salmon, whole eggs, whey isolate and collagen protein. Next you need fat, which are about 25% good fat, from healthy sources such as coconut, olive, macadamia nut oils…and avocados are good too. Finally, carbohydrates like vegetables, white rice, yams, sweet potatoes, small amounts of fruits, legumes and other whole grains.

4.      Rest

Now that you have stimulated and fed the muscle, you need to REST it. You should get as much as you need. Some people need 6 hours and some need 9. Go to bed before midnight and wake up naturally. Also this means that you do not go and play sports everyday, party all night and burn out your ressources, which are needed to build muscle. Rest improves your anabolic hormones, and minimizes your catabolic hormones.

And now we come back full circle again to your hormones. The main one that controls muscle size is Testosterone. This is the hormone that turns a boy into a MAN !

It is the main hormone that differs in quantity for men and women. Thus, women can NEVER get as big as men UNLESS they just take lots of steroids, which are derived from testosterone. Some guys produce more testosterone than others.

Sadly not only we start to produce LESS testosterone as we age, we also produce more of the negative hormones such as cortisol, estrogen, etc. You can check how to increase you testosterone naturally click the link bellow.

Increase testosterone naturally