There are so many ‘proven’ ways you hear about. Most of which, are, unfortunately, ‘BS’. So today let’s cut out this nonsense and get down to a proper way to build muscle. Hint: You probably already know the answer.
Building muscle quickly and naturally is 100% possible. First of all, you need to know about the compound lifts. These are undoubtedly the best way to build some base muscle. Here are some good ones that I recommend you should get started on as soon as possible:
- Squat
- Deadlift
- Bent-over Row
- Bench Press
- Dips
- Pull-ups
- Press Ups
Next Point
As well as compound lifts, you should also focus on specific areas. This is a mistake a lot of people make; they believe compound lifts are more than enough to build a muscular body. This is not the truth.
The best way to do this is to set up a schedule. Here is an example of 1 months’ worth of fitness planning:
Week 1
- Monday: Back & Biceps
- Tuesday: Chest, Shoulders & Triceps
- Wednesday: Compound lifts (Upper body and Lower body Lifts)
- Thursday: Rest
- Friday: Cardio & Abs
- Saturday: Legs & Forearms
- Sunday: Rest
Week 2
- Monday: Chest & Shoulders
- Tuesday: Forearms & Abs
- Wednesday: Rest
- Thursday: Biceps, Triceps & Forearms
- Friday: Legs & Cardio
- Saturday: Rest
- Sunday: Compound Lifts (Upper body and Lower body Lifts)
Week 3
- Monday: Shoulders, Chest, Triceps
- Tuesday: Cardio & Legs
- Wednesday: Rest
- Thursday: Compound lifts (Upper body and Lower body Lifts)
- Friday: Back & Biceps
- Saturday: Rest
- Sunday: Forearms & Abs
Week 4
- Monday: Chest & Shoulders
- Tuesday: Triceps, Biceps & Forearms
- Wednesday: Rest
- Thursday: Back & Legs
- Friday: Compound lifts (Upper body and Lower body Lifts)
- Saturday: Cardio & Abs
- Sunday: Rest
Although you can if you want to, you do not have to use this. It is merely an example. However, there are a few things I should point out before you create your plan:
- Include rest days
- Set aside days to do compound lifts
- Mix up the workouts so you don’t get bored
- If you need/ want to, include cardio in the week
- Plan for the next month
Here are the essential parts of the body I highly recommend including in your plan:
- Shoulders
- Legs
- Chest
- Back
- Biceps
- Triceps
- Abs/ Cardio
3rd and Final Point
Dieting is easy; eat low-fat proteins and a lot of greens. Look on fitness websites for inspiration. You already what foods to eat and what foods not to eat; if you have will power, you have a good diet.
Finally take advantage of supplements. Taking pre-workout or protein powder does not make you unnatural. It helps tremendously in building muscle and I highly recommend it to anyone who is serious about building muscle. Click Here for a ready-made list from Amazon, including supplements I recommend and home-gym equipment. :)
As always, thank you for reading
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