1) Eat Slightly More Calories Than You Burn
To get big, you need to eat big. In order to build muscle, you must eat more calories than you burn to build new muscle tissue. Here’s a shorthand method to arrive at your daily calorie intake to build muscle:
Bodyweight (in pounds) x 16 OR Bodyweight (in kilograms) x 35
So if you’re a 160-pound guy, you must eat around 2600 calories per day. This may not sound like a lot, but most guys don’t eat enough consistently to fuel muscle growth.
NOTE – Keep in mind 1 pound of muscle only contains 600 calories (compared to 1 pound of fat which has 3,500 calories), so you only need to eat slightly more calories than you burn to build new muscle. If you eat more than that, you will likely gain fat.
2) Eat Ample Protein To Build Muscle
You must eat plenty of protein. The old bodybuilding rule is to eat 1 gram of protein per pound of body weight, or 2.2 grams of protein per kilo of bodyweight. This is more than you need – you only need 75% of this target – but ample protein will help you fuel your muscle growth.
3) Lift Progressively Heavier Weights
The human body is a homeostatic organism, which means it’s resistant to change. In order to put on lean muscle mass, you need to force your body to get bigger by lifting progressively heavier weight.
For example, let’s say you can barbell bench press 135 pounds for 10 reps. If you are able to work up to 185 pounds for 10 reps, you are going to be bigger. It’s that simple, but it’s not easy.
4) Use Multiple Sets Per Exercise
One set per exercise does not do the trick. It is recommended at least 3 sets. Many muscle-building programs feature as many as 5, or even 10 sets per exercise! More sets = more volume = more muscle damage = more muscle-building potential. Of course, you need to be careful to do just enough sets, but not too much. In addition, lifting to muscular failure using multiple sets is massively important.
5) Use Short Rest Periods
Relatively short rest periods while lifting moderate weight helps you maximize your muscle-building potential. How much rest between sets? About 60-90 seconds is sufficient. Any more than that and your workout will not stimulate your muscle-building hormones as much, and any less may affect the quality of your exercise form.
6) Use Body-Buildo Protein Supplement
Along with exercising, use protein supplements like Body Buildo powder to help you get healthy and in shape. Body Buildo that takes care of your overall well-being. It is made with Ayurvedic ingredients and contains no steroids and chemicals. Since Body Buildo does not contain any chemicals or steroids, the results are slow to see; hence it is recommended that the supplement be used for a minimum of 3 to 6 months along with exercising and eating a protein-rich diet. Body Buildo Powder is a cost-effective supplement that is best used before or after workouts and during the day as a meal replacement. The powder is easy to use and can be mixed with milk or water but can also be used with soups, juices, and cooking.
Order Body Buildo by clicking on the image below