What Is The Best Way To Build Muscle Mass -Everything On One Place!

building muscle mass

The only place where we really live is our body. How good is it depends solely on ourselves. Nature has not given us the possibility that we can carry out the body we want, putting us in an uninhibited position of the artist.

Art of body design is called bodybuilding. The material with which we build our bodies are muscles. The tool we use is weights!

In this topic I want to discuss what is the best way to build muscle mass and how you can achieve it without too many efforts, because people think that if they train all day, they will build muscles in no time, but it will lead to wrong path.

In order for our body to move toward a progressive increase in muscle mass, it is necessary to meet some following conditions:

• Have regular programmed huts during the day

• Program the training well to stimulate muscle growth

• Have a good rest so we can repeat it all

Sounds simple. If so, most of us would be satisfied with their physical appearance. We are aware that today’s pace of life often does not allow us to devote ourselves fully to ourselves, but often we do not do as little as we can, and that’s exactly what we lack.

Start With The Basics

To build muscles we need food. The basic building blocks of muscles and everything living on our planet are proteins. It’s built from amino acids.

When the amino acids are found independently in the blood, they are called free amino acids. Two fused amino acids are called dipeptides, three amino acid tripeptides, more amino acids 50-100 polypeptides. More polypeptides make proteins.

The value of proteins found in foods of plant and animal origin is estimated based on the amino acid composition. There are amino acids that are synthesized in the body and do not need to be ingested through foods and called non-essential amino acids.

However, a certain number of amino acids, our body is not able to synthesize, so it is necessary to take them through food. They are called essential amino acids and we must consume it through food.

The amount of protein that is entered into the body depends on the individual to the individual. Usually it is a range of 1.5 to 1.8 g / kg of body weight. Depending on the sport and the needs of individuals, this limit may vary.

Another important thing to pay attention to in the diet is carbohydrates and fats. Carbohydrate-rich foods are the primary source of energy for all the functions that our body carries.

The organism breaks up carbohydrates into fuel for cells. From them, the body carries out the most energy necessary for physical activity.fast-muscle-build

An exception should be made after training when your body needs carbohydrates that are quick to recover to restore glycogen stores in the body and to help the recovery process.

To get on muscle mass, we need to consume more calories than we consume.

It’s important to note that we do not need the same calorie intake in the days when we train in the days of vacations.

Through the simple formula for calculating basal metabolism (BMR) we can determine how much our body consumes energy for 24 hours if no activity is performed.

In other words, if we are inactive, we would still burn the amount of calories that is equivalent to our basal metabolism.

Calculation of basal metabolism for men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x year)

Calculating basal metabolism for women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) – (4.7 x year)

6 Obligation To Build Muscle Mass

When I wrote this, I wondered why so many people tried and never managed to build muscle? The answer is simple, they do not do what they should.

This, of course, raises another question: What should be done to successfully build muscle mass?

Eh, well, well, I thought about it and set aside 6 things. However, it is not very correct to call them “things”.

These are, in fact, obligations. So if you pay attention to some and ignore others, you will be on the right track to join numerous people who currently do not build muscles.

What are the obligations? Without some sort of order (apart from being the first two in the right place), these are:

1. Gradual increase in load

2. Calorie surplus

3. A quality weight lifting program

4. Complete diet

5. Rest and Recovery

6. Consistency, time and progress monitoring

Obligation 1: Gradual Increase In Load

These 6 obligations that we will explain are obviously mandatory, but gradually increasing the load is the most important. The other five are here because of this one.

Once you understand an important fact, it will not be difficult for you to understand why a gradual increase in load is the most important aspect of muscle building. To give her an appealing name, let’s call it the Important Fact.

Important Fact

The human body only care about one thing, and that is survival. It is not interested in muscles or building them. Your goals are nothing to your body.

The only goal your body has is to keep you alive and function as best as possible. However, our happiness is that it enables us to fulfill our goal and build muscle mass.

You see, the body is smart, very smart. It will do what it need to adapt to the environment, and of course, first of all, it will make sure that you are working properly in that environment.

Your only goal, as a person who wants to emphasize muscles, is to show your body that it will not survive without additional muscle mass.

Basically, you have to prove to your body that it MUST build muscles, and your body will not do this if you do not give it a damn good reason and make sure it has the need to retain muscle already existing and build new ones.

If this reason does not exist, it will accept it without any problems and will not do anything.

We give this reason to the body through something called a gradual increase in the load. Gradual increase in load is the amount of work you are giving to your body and which is constantly increasing.Increase-your-metabolism

Such work is given to the body in the form of weight lifting, and the volume of work is constantly increasing by increasing the number of repetitions, raising more weight, or simply working more than we were able to do before.

If you lift 22 kilograms in 3 sets of 8 reps during exercise, your body will build enough muscle to successfully complete this task.

If you continue to lift 22 pounds in 3 sets at 8 reps, your body will no longer build muscle.

Why? Because it will not have any need for this, because it is something that is already capable and does not have to be further adapted.

However, if during the exercise you lift 22 kilograms in 3 sets after 10 reps, instead of 8 earlier, the body will respond to the only way known to it; it will adapt to the new effort it is exposed to. In this case, the adjustment actually means more muscle. If you raise 24 pounds in three sets of 8 reps, such adaptation will be needed and new muscles will appear.

If you continue to gradually put pressure on your body to perform a larger workload than you can before, the body will respond to it by continuing to build muscle. If you do not continue trying to increase the load or, say, never have increased, your body will have no reason to build muscle.

Important Fact: The body will build muscle only if you prove it that it is necessary.

How and when to advance weightlifting?

In any normal, well-designed Weight Lifting program, there are certain exercises to be done during each training session.

Each exercise has a number of series that you need to do, and each series consists of a certain number of reps. And of course, you also have exactly the exact weights that you would pick up during each exercise.

This of course depends on the person and is based on personal power. In any case, a certain amount of weight must be used.

The most basic and most common type of progress looks like this: reach the goal in the series and repeat and then increase the weight, then reach the goal of the series and repeat it and increase weight again. This should be repeated over and over again.

And here’s an example. Let’s say that during one of the exercises in your program, I will it call the XYZ exercise, 20 kilograms of weight, and you have to do 3 sets of 8 reps. Let’s say that you have done XYZ today and it looks like this:

Series 1: 22 kg – 8 reps

Series 2: 22 kg – 8 reps

Series 3: 22 kg – 8 reps

This exercise is successful because your program expects you to do 3 sets of 8 reps. You have risen 20 pounds in 3 series of 8 reps. Since you have achieved the goal of the series and reps, it’s time to increase your weight. The next time you do the XYZ workout, you need to do this:

Series 1: 24 kg – 8 reps

Series 2: 24 kg – 8 reps

Series 3: 24 kg – 8 reps

See what happened? You have increased your weight by 2 kilograms (when you increase your weight it always needs to be increased in small quantities) and you have done 3 sets of 8 repetitions.

This exercise is again completely successful. Next time, during exercise XYZ, you would increase weight to 27 pounds and re-do 3 sets of 8 reps, and continue to increase weight as often as possible.

The only problem is that most people will not be able to increase weight as often or consistently from training to training. In fact, instead of the successful training described above (24 kg, 3 sets, 8 reps), most will do something similar to this:

Series 1: 24 kg – 8 reps

Series 2: 24 kg – 7 reps

Series 3: 24 kg – 6 reps

This is completely normal and can certainly be considered a successful exercise, as the gradual increase in load is still present. In this case, try the XYZ exercise the next time as follows:

Series 1: 24 kg – 8 reps

Series 2: 24 kg – 8 reps

Series 3: 24 kg – 7 reps

And the next time:

Series 1: 24 kg – 8 reps

Series 2: 24 kg – 8 reps

Series 3: 24 kg – 8 reps

And after that:

Series 1: 27 kg – 8 reps

Series 2: 27 kg – 7 reps

Series 3: 27 kg – 6 reps

And so you would continue this template to increase the number of reps or weights each time. Of course, it will happen that you repeat the same number of series and repeat the same weight from the previous training.

It may also happen that, as in the example above, do only 7, 7, 7, or 7, 6, 6, or 7, 6, 5 repetitions in three series before you increase your weight. Do not worry, it’s all normal.

Only the next time you make a lot of effort to progress in at least some way. Add one repetition to each series or one single series, two reps to one series and two others, whatever you want.

It’s only important to work hard to achieve the target number of series and reps set in your program.

And when you do, add quite a bit to the weight you lift during this exercise and you do it all the time. All this is part of the process of gradually increasing loads that will help you build muscle mass.

The last thing you need to know about the progress is that nothing progresses at the same speed. Some exercises, even those designed for the same muscle group, will allow for faster or less progress than some others. It’s quite normal.

Just try to make progress as often as you can in each exercise, and the rest will come by itself.

Obligation 2: Calorie surplus

Your body needs a certain amount of calories per day to maintain its current weight, and this is also known as the level of calorie maintenance.

This is actually the number of calories your body needs to perform the necessary activities (intensive exercise, brushing teeth, circulating blood, maintaining normal organ activity, etc.).

Our bodies use calories for energy, and in order to perform the necessary activities, a certain amount of calories is needed.

If we intake fewer calories than what is predicted by the maintenance level, then we will lose weight. This is called a calorie deficit.

On the contrary, we have a calorie surplus (surplus). Calorie surplus is achieved when we bring more calories than our body needs.

This is mandatory for muscle building because, simply speaking, muscles can not be built from anything. The body needs that excess energy.

What did you say? Would not we gain weight from the calorie surplus? The answer is yes, we would gain weight, and we get fat from it.

Choose any fat person. They became fat due to calorie surplus because they entered more calories than they needed and all the excess remained in the body in the form of fat deposits.choose-healthy-calories

ALTHOUGH, a great weight-lifting program that is consistently done with the emphasis on gradually increasing load sends signals to your body to use that excess calorie for building muscle mass, not to deposition fat deposits.

That is the difference between the one who gets fat from the excess calories and the one who makes that surplus for the purpose of the process of building muscle mass.

Because of the calorie surplus, your body gets more calories than it needs. Many factors affect where these calories will go (or be distributed), in the stomach of fatty deposits or in building muscle mass.

These factors include genetics, hormones, details of your diet (about it sooner), and most importantly, weight lifting. Without lifting weights, a good deal of excess, if not all, will become part of the fatty deposits. Include weight lifting based on a gradual increase in load and most calories will be used for this purpose.

Size of surplus: how much extra calories?

Well, so far you know that if you want to gain weight, in this case build muscle mass, then you need to consume more calories than your body needs.

You also know that this excess calories must be distributed in our body to the stocks of fat deposits or to the buildup of muscle mass.

The next thing you need to know is that there is a limit in the amount of muscle a human body can build over a certain period, which means that the number of calories your body can invest in building muscle mass is also limited.

We want to say that the idea that by entering 1000 calories more daily you can build a bigger muscle mass than to enter 300 calories of surplus completely wrong. On the contrary, you will only get more fat out of it. You can clearly see this idea.

If you maintain weight by adding 2,000 calories a day, then you find that if you want to build muscle mass, you need to make a calorie surplus, and it’s very easy to assume that you will build muscle faster if you start to get 3000 calories instead of, say, 2300.

The question that arises now is, what is the ideal surplus? How much surplus will more be used to build muscle mass, and less to accumulate in the form of fat deposits?

Good question. Unfortunately, there is no accurate answer that would fit everyone. But there is a pretty good range in the number of calories I can recommend …

Most experts suggest that the daily surplus is between 250 and 500 calories.
If you enter more than 500 calories, you will probably get too much fat.

For example, if your maintenance level is 2000 calories, you should be injected between 2250 and 2500 every day. If your maintenance level is 2800, then you should be injecting between 3050 and 3300 calories per day. Do you understand? Perfect.

The next thing you want to know is how to calculate the maintenance level of calories so you can make a surplus between 250 and 500 calories and begin to build muscle mass.

Calculating the level of calorie maintenance

Here you will calculate your Basic Metabolic Rate (BMR) using the Harris-Benedict equation that is most often used to calculate this rate.

Your BMR is the number of calories your body burns by doing all that keeps you alive and what makes you work properly.

Your level of activity is also calculated to assess how many other calories you burn along BMR. The result obtained is a sum of two numbers and should be, for most people, a fairly close estimate of the daily level of calorie maintenance.

Step 1 – Calculate BMR

BMR (Men)

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.76 x number of years)

BMR (Women)

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x number of years)

Step 2 – Applying the Harris-Benedict Principle

No activity

Daily amount of calories for weight maintenance = BMR x 1.2

Very few activities (1-3 days a week)

Daily amount of calories for weight maintenance = BMR x 1.375

Moderate activity (3-5 days a week)

Daily amount of calories for weight maintenance = BMR x 1.55

High level of activity (6-7 days a week)

Daily amount of calories for weight maintenance = BMR x 1.725

Very high level of activity (twice a day, very difficult training)

Daily amount of calories for weight maintenance = BMR x 1.9

No matter how your estimated maintenance level is, add 250 to 500 calories to it and start consuming calories every day. And you’ve made a calorie surplus.

Speed of gaining weight: How many kilograms a week?

So, how many kilograms a week can you get on this diet? Approximately between 200 and 500 grams per week, or a kilo or two per month. Anything more than this is a sign that you get more fat deposits than muscle mass.

This is probably the right time to draw your attention to the fact that this calculator only gives approximate estimates. It can be quite accurate, or, in some cases, there are deviations in some estimates, which is why I were talking about the ideal rate of fatigue.

If, after adding 250 to 500 calories to an estimated maintenance level, you start getting 200 to 500 grams per week, which is great. This means that you have made a calorie surplus, and continue to enter that number of calories.

If you notice that you lose more than half a kilogram a week from a week, a couple of weeks in a row, reduce calorie intake in a small amount (250 calories are enough) and monitor the weight of the next few weeks.

Are you now ranging from 200 to 500 grams? If so, keep such an intake of calories, and if you continue to lose weight rapidly, reduce the entry slightly and repeat the procedure until you are finally within the recommended range.

Obligation 3: A Quality Weight Lifting Program

As mentioned in the Obligation 1, in terms of weight lifting, it is most important that there is a gradual increase in load.

Even if you work on an average program, as long as your focus is on a gradual increase in load, and you fulfill the other 5 obligations in this guide, your muscle will continue to increase. Of course, a better program, better results.

And if we know anything about weight lifting, then it’s that average programs are much better than most of the super-pretentious, horrible training that many people do.

There are so many ways that people ruin weightlifting programs that when they themselves think of naming them causes headaches. Well, in order not to try something like that, I decided that it is better to list the most important aspects of a quality and smart weight lifting program.

For best results, you should put a check mark next to each of the following subheadings. If you do not put it, then try to correct the error.

A quality and smart weight lifting program puts on:

1. Accent on incremental load increases

I know that I have dedicated entire Obligation 1 to this, but I will mention it once again. That’s just how important it is.

2. Trains the whole body

There are various stupid approaches to training. Many people (mostly men) will only work on “beach muscles”, which are breasts and hands, while others will train only the upper part of the body, completely ignore their legs or say they run, jog, walk and ride a lot of bicycles, thinking that this is enough.train-all-body

Training of the whole body is important for several reasons, and I will list a few:

  • To prevent muscle unevenness and many injuries that can cause it. For example, if you “push” (bench and other breast enhancers) more than you “pull” (two-handed weight and other back-ups), bad things are waiting for you in the future.
  • Do not look funny. It’s pretty bad when certain parts of your body seem okay, and others seem to have never been used in life. There is a real reason behind the stereotypical appearance of a bodybuilder who has a finely built upper body, and a tiny, lean leg.
  • Do not miss some best exercises. Some of the best and most important exercises most people never work precisely because of the stupid weight-lifting program that does not include work on the parts of the body for which these exercises are intended. The most common examples of such exercises are squats, pulling, shaft lifting, dead lifting, etc. If you do not work on certain parts of your body, you will miss out on some exercises to add to your body the highest muscle mass.
  • To improve the goal of building muscle mass. Similarly, to the above reason, when you do not train some parts of your body, you actually only limit the amount of muscle you can add to your body. It’s pretty logical that if you train 100% of the body, you can also add 100% muscle mass, and if you only train 75% then you lose 25% of the muscle mass that you could otherwise build.

To shorten the story, do not be stupid. Work on the whole body.

Devices and isolation exercises are important, and I am not totally against them. However, if muscle building is your goal (I believe that it is, otherwise you would not be here) then you are very much at a loss if that’s all that your weighing program involves. Instead, I give you kinds of exercises that should form the majority of your program:

  • Chest: Bench thrust, sideling or counter-sideling (with one-handed or two-handed weights)
  • Back: Shaft lift, t-bar paddling, paddling by dragging towards the chest, dead lifting
  • Quadriceps: squat with a backbone, front squat, stepped, foot thrust, stepping
  • Lodge: Romanian dead lifting, folding, hyper extension, pulling the rope through the legs, a squat with a neck
  • Shoulder: Seating and standing thrust with weights (single or double)
  • Triceps: Dips between the benches, lifting on the bench with a narrow grip, straight or sideling, triceps extension with a head over the head
  • Biceps: Standing weights with weights
  • Sheets: Standing or seated lifting, leaf thrust (in a thrust clip)

Use the right form

Your goal is not only to increase your weight from A to B. Your goal is to make your muscles tense under pressure. But do not use the crazy amount of force to do the exercise. Do not only work half a dozen so you can pick up the weight that’s too much for you.

Use the right amount, frequency and intensity

Quantity refers to the number of batches, repetitions, and exercises. Frequency means how many times a week you are doing something. For example, the number of workouts per week, or how often you work on a particular movement or part of the body.

The intensity is mainly related to the amount of work you do yourself. For example, if you are doing a series of 20 reps at the end that you could do another 20, and you did not, it’s a very low intensity. A series of 6 reps where there was no chance to 7, while retaining a good form, is quite intense.


As far as frequency is concerned, almost all studies suggest that genetically non-steroidal people are not enough to train each part of the body once a week (which is the standard “bodybuilding program”)

Does it really work? Yes. Is this the best way to train? No. So what then is it? Experts recommend the division of the upper and lower parts of the body (top Monday and Thursday, Monday and Friday, for example), within which each part of the body works twice a week, versus superficial genetic wonders appearing in bodybuilding magazines.


As far as intensity is concerned, it is best to keep the frame between 5 and 12 repetitions. More than 12 would mean that you are working on endurance that would be delayed, and less than 5 would mean that you are working in a force that would be too difficult.

Do not misunderstand me, changes in repetition can be used to build muscle, however, all the research and recommendations mention an ideal range of 5 to 12 reps.

What exactly does it mean? It means that, for example, if you are doing 3 series of 8 reps during exercise, you will use weights that are light enough to be able to do 8 repetitions, but also heavy enough to make another, and possibly two repetitions, eight times.

Break between the series

For the construction of muscles, most experts usually recommend rest between the series for 1 to 3 minutes. I share their opinion, but with one minor change. For larger exercises (bench, squats, dead lifting, weight lifting, etc.),

I recommend 2 to 3 minute breaks, and for defective exercises (biceps and triceps exercises, side weights, foot thrust, fly weights on the bench etc.) 1 to 2 minute.

If possible, try to keep your pauses always the same, so do not rest for 1 minute between exercises and the second time 3 minutes, as this makes it difficult to maintain precise progress.

Obligation 4: Complete Diet

The most important thing for someone who wants to build muscle mass is a small calorie surplus. It is actually so important that I have devoted one entire commitment to it (see Obligation 2) instead of just mentioning it alongside other essential characteristics of the diet.

As for the rest of the diet, I have only a few of the main guidelines I want to mention, and most of them are very similar to those on which a healthy diet is based.

Calorie intake

Yes, I am mentioning it again. The most important thing in the diet of a person who wants to build muscles is to bring in the right amount of calories, which, as I have mentioned so far 48 times, 250 to 500 calories of excess.

From this excess calories you get between 200 and 500 grams a week, or one to two kilograms a month.

You can check how many calories are in your food by either checking the wrapper or looking for that food HERE.

Protein entry

Almost all recommendations for protein intake during muscle building suggest that 2 grams per kilogram of weight should be entered. So, if you have 75 kg, then you need to enter 150 grams of protein each day (yes, every day, whether you exercise that day).

Some even recommend 3.5 to 4 grams of protein per kilogram of weight that some consider beneficial and others unnecessary.eat-a-lot-of-proteins

What is my advice? I would advise you between 2 and 3 grams of protein per kilogram, which in my opinion is excellent for an average healthy adult who is active in muscle building.

The best sources of protein are:

• Chicken

• Fish

• The meat (the less fat the better)

• Eggs / egg whites

• Milk

• Nut fruits

Protein dietary supplements




Input of fat

Similar to protein intake, most recommendations advises that you enter between 20% and 30% of your total calorie intake per day.

So if a person enters 2000 calories per day, 20% to 30% of that amount would be between 400 and 600 calories. And since one gram of fat has 9 calories, it would be between 44 and 66 grams of fat a day.

Most fats should be consumed by consumption:

• Fish

• Fish oil supplements

• Nuts (hazelnuts, almonds, peanuts, etc.)

• Olive oil

• Avocado

Carbohydrate intake

Carbohydrate intake can be easily calculated because it is the number that remains after you calculate proteins and fats. More about it quickly.

You need to enter most carbohydrates through this food:

• Brown rice

• Cereals

• Vegetables

• Fruit

• Other products of whole grains

Make a diet

Now, I will give you an example of how a muscle-building diet should look like. For the purpose of example, I will invent a person who has 75 kg and a daily maintenance level of calories from 2000, that is, totally fictitious numbers. Here we go…

1. Determine calorie intake

Our person estimated that she has a daily calorie maintenance level since 2000. In Obligation 2 she learned that she must make a daily calorie surplus between 250 and 500 calories. So, starting tomorrow, it will consume 2250 to 2500 calories a day, every day.

In order to simplify the sample of the diet, we will round up the calorie intake to 2350 calories per day, which would result in a calorie surplus of 350 calories. Sounds good? Perfect.

2. Determine the protein intake

Having determined the caloric intake of 2350 calories, the next order is to calculate protein intake. Since our person has 75 kg, he will try to bring about 150 grams of protein every day. Since one gram of protein contains about 4 calories, it will then be 600 calories from protein every day (150 x 4 = 600).

3. Determine the fat intake

Now the grease came to the line. Our test person knows that 20% to 30% of the total calorie intake should come from fat, and she has decided for an average of 25%.

Considering that the calorie intake is 2350, our test person needs to bring about 588 calories of fat (2350 x 0.25 = 588). Since a gram of fat contains about 9 calories, when calculating it will be 65 grams of fat per day (588/9 = 65).

4. Determine the carbohydrate intake

Since we calculated that 600 calories should come from protein, and 588 of fat, this gives us total 1188 calories (600 + 588 = 1188). Since our test person must enter 2350 calories per day, we remain 1162 unallocated calories (2350 – 1188 = 1162).

As I have already mentioned, this rest of the calories should come from carbohydrates. One gram of carbohydrate contains 4 calories which gives 290 grams of carbohydrates every day (1162/4 = 290)

5. Make adjustments

Our test person have just put together a daily muscle building diet consisting of 2350 calories coming from 150 grams of protein, 65 grams of fat and 290 grams of carbohydrates so it is ready to start a diet. However, this does not have to look right.

You can customize the diet if you want. For example, if our person would rather have a bit more fat in the diet and so was close to 30% of caloric intake instead of the 25% that we used in the example of a diet, that would be all right.

Just keep in mind that the amount of extra calories that you bring out of fat should be taken from carbohydrate intake so the ultimate intake of calories from 2350 remains unchanged.

The same applies to proteins. If our test person would rather have imported 3 grams of protein per kilogram instead of 2, as we initially calculated, that would be fine.

It only needs to keep in mind that carbohydrate intake should be reduced to allow total calorie intake to remain at 2350.

Additional diet tips for muscle building

Let your training be in the sign of protein and carbohydrates. All the research and recommendations that many suggest one thing, and it’s a very smart idea to consume proteins and carbohydrates before and after exercise.

This means that in a meal before exercise, an hour is good, include lots of protein and carbohydrates, and very little or no fat. And then, immediately after training, as soon as you can, you eat a similar dish that has plenty of protein and carbohydrates, but without fat.
In a meal before training, any food with many carbohydrates and proteins suits (say, chicken and brown rice). Although the food is in firm condition is good after a workout, we can do a little more than that.

The goal is to bring nutrients (proteins and carbohydrates) into your body and dig them as soon as possible. Why? Because they are necessary for your body after training so that the process of recovery and muscle building can begin.

Speed is an important factor, so it’s a good idea that this dish does not contain fat because fat slows digestion.

Therefore, hard food is not the best choice, as your body needs more time to digest than it would be if you need a meal in a liquid condition. The ideal after-exercise meal is a liquid-rich food that contains fast proteins and fast carbohydrates.

The ideal “fast protein” is an additive diet of whey protein, and ideal “fast carbohydrates” are in dextrose, a kind of sugar that is sometimes found in certain sports drinks, and the ideal “liquid” is of course water.


So, whey + dextrose + lots of water = ideal meal after training.



Summary of the diet for muscle building

You like summaries? Perfect. All you need to compose your diet will be summarized in two paragraphs …

Make a small calorie surplus, get enough protein and fat, get the rest of your calories through carbohydrates, and look for all those nutrients in the healthy food that I have already mentioned.

Arrange the total calorie intake in 5 or 6 meals a day, meal every 2 to 3 hours. Before and after training enter a sufficient amount of protein and carbohydrates and drink plenty of water per day.

Obligation 5: Rest And Recovery

I hate that I have to do this, but the time has come. If you have spent some time reading muscle building, you must have heard that poor saying that appears every bit with the desire to emphasize the importance of rest and recovery. I’ve heard her so many times that I’m sick of her. But, here it is …

“You do not grow as you practice in a gym, but while resting.”

Joking aside, this saying is true and must be pronounced over and over, because of one simple fact that all those who begin to work on building muscles think that it is correct, and that it is better. More exercises, more series, more training will cause more muscle. Well, it will not!

You see, you do not build muscle mass while exercising, but then you break your muscles to help them recover themselves and become bigger and stronger than they used to be. That, roughly, looks like this.

In the gym, we give our body a sign that it starts with building muscle mass. Basically, your body feels compelled to work (weighting), and by gradually increasing the load, it understands that it must become stronger and stronger in order to deal with such a load.Rest-is-most-important

And of course, in order to adapt it will need all possible means (calories, proteins and all other components of the diet).

This can explain why a diet less exercise does not mean anything, and vice versa, why a diet without exercise means nothing.

These are the two requirements that are needed to make the whole process successful.

Of course, there is a third part of this puzzle, which is a rest and recovery. Even with high-quality exercises aimed at advancement and a diet that incorporates all that the body needs to build muscles, it still needs the opportunity to do all that work.

Not only do muscles need to recover, but this recovery is needed for the complete nervous system.

  • Never lift the weights for more than two days in a row. It does not matter which parts of your body you train these days, you must not have more than two workouts in a row.
  • Weight training should take about an hour, 15 minutes up down.
  • Make sure that you have at least three free days a week, that is, to spend 4 days a week on weight lifting.
  • You can freely work on active recovery, for example, some light cardio exercises, on days when you rest (and it’s okay not to do anything). However, do not do anything intensively, because these are all the days that you need to give the body the chance to break from an intense exercise. If you do exercises on your free days, then it’s not really free days.
  • Sleep, much, every night. In an ideal world, anyone who works on muscle building should sleep between 8 and 10 hours each night. If you can not, then feel free to sleep during the day whenever you can. Indeed, do everything in your power to sleep as much as you can, because a dream is very needed for your body, and if it is not enough then it will slow down your progress.

Obligation 6: Consistency, Time And Progress Monitoring

1. Consistency

Without consistency, you will not go anywhere. Perhaps you are perfectly fulfilling the other 5 obligations, but if you are not consistent, then there is no benefit from it. Well, be consistent. Is it clear? Okay.

2. Time

In addition to a lot of effort, building muscle requires a lot of time. As mentioned earlier, an average male can hope to receive between 113 and 225 grams of muscle, under the best circumstances, weekly.

Do not be hoping to go to the gym for a couple of weeks, look at the mirror and see a new, improved body, as this will not happen. If you are hoping to want or expect something like that, you will only be disappointed and likely to experience a total failure at the end.

Instead, think about how you will look in three months or how much you will progress in a year. It’s a realistic way of thinking that will ultimately lead to success and you will achieve long-term progress.

3. Progress Monitoring

Tracking progress is very important. Here are a few tips that can help you:
Start writing an exercise book:

Every person who wants to build a muscle must record the drills in the diary. Nothing too much, just the date, the exercises done, the weights used for each series, and the number of reps made during each series.

If you really do not understand why this is important, then you’re really bad reading. Return to Obligation1, gradually increasing the load.

Weigh Yourself

Weigh you once a week, no more or less, and let it be the first thing you do when you get up, on an empty stomach.

The key to tracking progress is consistency, so make sure that you are always weighing in the same way and in the same place.

If you will be weighed in a shirt, then let it be always the same shirt, or at least the most similar.

Choose the day on which you will be weighed and, as I said, you have to do it as soon as you wake up, before you eat or drink anything.

Take a picture

Every day you see yourself, so you will find it hardest to notice your progress. Because of this, the photos are very nice, because they remind you of where you started and how much you progressed. One photo per month is enough to see every millimeter of the progress you have made.


So, guys, this is it. I have maybe forget something but you now know how can you build muscles on pretty effective way. Time is one of the most important factors that you should respect, because you will succeed, you only need to be patient.

If you want something to add or you think that I should add something else, feel free to leave a comment below and we will discuss it.

One more thing that I want to add is that I would be happy to hear your advises about effective muscle gaining and what methods you use for it?



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  • Arlet

    I’m overwhelmed and impressed with the detailed info you wrote….like wow.
    I have read many and i mean MANY posts on the web trying to learn the proper way to build muscle mass and they were very contradicting.
    But you explained everything in detail, how to start, even how to calculate calories your body burns.
    The only thing i can say is Thank you, i will take notes and start working out!

    • Daniel

      You are welcome, Arlet! I am glad that I can help! Just like you said, take notes and start working step by step. If you follow all writen above, you will be very satisfied with your body and your weight!

  • Claudia H. Blanton

    now that was impressive! I have not been working out for a while now, due to some health issues, and been wanting to get back into it, so running into a detailed guide such as yours will be a lot of help.

    I like that you call the items you listed “obligations”. I do find it important to use such strong language, as I also think we are obligated to do whatever it takes to gain a healthy and strong body – not only for ourselves but for those in our care. How in the world are we going to take on the responsibility for others (such as family, friends, kids and more) if we are not optimizing ourselves?

    I will print this out – as I said, that was a massive amount of info – thank you!

    • Daniel

      Thank you Claudia! I am glad that it can help you! I totally agree with you that we are firstly responsible for us, and with our example, we can help others, primarily our family, to take a look on their health and help them to achieve similar goals..

      All the best,


  • Ryan

    As someone that frequently hits the gym and lifts, I found this guide very informal and has great information and facts in here to help anyone gain a bit more muscle mass! I myself found your article great, and will continue to come check out some of the content you have on your site.

    • Daniel

      Thanks Ryan, I am glad that it can help you! Hard work is the key to success!

  • Mat A.

    Hi Daniel,
    Great post on the best ways to build muscle mass! it’s obvious you are both experienced in this and have a lot of knowledge.
    I agree with you that diet is such a critical component. And with the actual exercises done it’s important to do as many compound movements as possible.
    You’ve touched on it here and I’d love to get your thoughts a bit more. How important do you think it is to mix up your workouts? I try to do that about every 3 months.
    Thanks in advance,
    Mat A.

    • Daniel

      Hello Mat! I am very glad that you found it helpful! As for your question, I think that it is desirable to mix workouts, but it is not so much nessessary..3 months is pretty okay, but if you want more effective results, on two months would be very well..

  • Cooki


    This is MY kind of article. I am a bodybuilder also and was looking for ways to build more muscle. However, you made me look at my workouts in more detail. When I increased my weights, I decreased my reps. Sometimes, I use the heavier weights first and do longer reps with fewer weights. Have you ever heard it done that way?

    • Daniel

      HI! I like that you found it helpful! As for your question answer is YES! That is even more effective way of gaining mucles. I am doing that from time to time and it can be very powerful if you are doing it right!

  • isaac

    Hi man. Thanks for the very complete guide. It has opened my eyes to aspects of bodybuilding that i never knew before. I just would like to ask is it necessary to get a personal trainer to guide me? I’ve been trying to build my body for a few years but to avail. I’ve read in some blogs that it could make a huge difference if a trainer is there. What do you think about this?

    • Daniel

      Hi! I think that personal trainer is not necessary but of course it can be of great help. He is there to give you additional motivation and to help you to build your diet plan and training in the best way.

      Personal trainers are the best for begginers so if you are just starting out or if you are trying to build muscles for too long and you dont see any results, I would definitely recommend you to get one because its worth it.


    Your review was awesome!! But I’m curious about something. Do I really need bodybuilding as a lady? What if I just stick to a healthy diet, and maintain a fairly active lifestyle, this would be ok, right?

    Bodybuilding doesn’t seem as easy as I used to imagine it. I hope living a healthy lifestyle can do the trick?

    • Daniel

      Thanks Laurine! Of course that you don’t need bodybuilding. You can achieve great results with proper nutrition and regular exercises. Its the matter of what results you want to achieve. If you want muscles to be very visible you will need to insert a little harder exercises like weight exercises.

  • Emmanuel Buysse

    This is a very good, in-depth article, which caught me really in the good way.

    This made me think about how I’m doing my workouts, and about the food i’m eating when doing it.

    I will save your post, since every time i go to the gym, I will look at the training reps, and how to do it.

    I see you’re doing it for a while, which is inspiring!

    • Daniel

      Thank you Emmanuel. It is useless to do training if we are not having quality meals before and after the training. Before the beginning we need to give fuel our muscles and when we finish our training our muscles are exhausted and they need to recover.

  • Vaughn

    Being a long time gym visitor, I like to focus on form and technique when working out, I have always been interested in the number of reps vs size and muscle mass, being a smaller guy and doing a lot of running and cycling I usually do higher reps with a slightly lighter weight, would you agree this helps with muscle endurance without building too much extra size? 

    • Daniel

      You are doing the right thing. Most people focuses on higher weight instead of higher reps which is more effective when you want to achieve muscle endurance but not building too much muscle mass.


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