Hey guys it’s Kannan How you doing hope you’re doing well, A lot of people ask me Kannan, How to Build More Muscle ? So this post is for that folks.
Have you been struggling to build muscle? Putting in the work in the gym but now seeing the results that you want? What it may be is that you were misguided by individuals in the fitness industry who made big promises but failed to deliver on them.This is what you need to do If you want to START building more muscle, and maximize your progress in the gym!!!
EATING A MODERATE SURPLUS
In order to build muscle you need to be eating in a moderate surplus. This gives your body the resources it needs to GROW. Between 200 and 300 calories over maintenance is a great place to start. This will add MUSCLE without all that unwanted fat.
HITTING DAILY PROTEIN TARGET
Guys who have built a ton of muscle know that daily protein intake is most important for gains, while newbies focus on crushing shakes before and after workouts. Hit between .8-1 gram per pound of lean body weight each day to ensure that you are getting enough.
APPLYING PROGRESSIVE OVERLOAD
In order for our muscles to grow we need to continue to challenge them to force them to adapt and grow back bigger and stronger. This means adding weight to the bar and reps to our sets. Choose a target rep range like 8-10 and every time you reach 10 reps up the weight for your next set, its that simple.
AN UPPER / LOWER SPLIT
Guys will run a “bro split” and train one muscle group each day of the week. This works great for guys who are on STEROIDS and have a surplus of hormones pumping through their bodies. For natural lifters training each muscle group 2-3 days is optimal for gains. An upper/lower split allows for this perfectly.
GETTING MORE SLEEP
Last but not least, if you want to start building more muscle you need to be getting adequate recovery between your workouts. This means getting 7-9 hours of sleep each night, in order to maximize your gains. When you’re recovering you can train harder and therefore grow stronger, add more reps, and get more muscle growth!