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How to Build Muscles

5 Steps

Looking for a step-by-step approach for how to build muscles?

It doesnít get any simpler than this. Of course, some things are easier said than done.

1. Compound exercises
Compound exercises are those movements which use more than one joint of the body at the same time. Some examples are bench presses, pull-ups, squats, overhead presses, and cleans. These exercises stimulate a large number of muscle fibers and help you to build muscle quickly and efficiently.

2. Progressive overload
You must improve from workout to workout if you want to build muscles. Even adding 1 rep or 5 pounds to a lift makes a huge difference over time. There are hundreds of ways to progress, but you must be following a quality training program if you are going to consistently progress.

3. Adequate calories
Itís been said that muscle building is 90% nutrition and 10% training. Regardless of what the actual percentages are, the point is that building muscles is next to impossible without a good nutrition plan. First and foremost this means consuming plenty of calories throughout the day.

4. Protein
In addition to the total number of calories you consume everyday you also need to pay attention to your protein intake. A good source of protein should be eaten at every meal, since proteins are the building blocks of muscle.

5. Sleep
The final piece of the puzzle is rest and recovery, most importantly sleep. As you have probably heard you need at least 7-8 hours of quality sleep per night. If you are really serious about building muscles then 8-9 hours would be even better. In addition to the total amount of sleep, you need to pay attention the quality of your sleep. One of the best things you can do to improve your sleep quality is to stick to a sleep schedule. This means you should wake up and go to sleep at about the same time every night (even weekends). This makes a huge difference in your ability to recover from your training sessions.

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