How to build Muscles

To put on muscle you don’t need to do ton of different exercises like bodybuilders. In fact you can put on muscle by doing some exercises.

Compound Exercises

Compound exercises will put on muscle fast. Compound exercises are the exercises that use multiple muscle groups at once rather than just one single muscle. A good compound exercise would be the bench press. The bench press works your chest, shoulders, triceps, lats and even some abs. These are the exercises you want if you are looking for the best exercises to build muscle.

Best muscle building exercises

Clean and press

Clean and press movement puts incredible neurological and metabolic demand on the body, making it great for strength, power, muscle building and burning fat.

Deadlift

Deadlift is easily one of the best muscle building exercises there is. Deadlift works out whole body, but really works the back, traps, butt and hamstrings.

Squats

Squats work the quads, hamstrings, butt, back and abs. There are plenty of squat variations. Back squat and front squat are biggest muscle builders.

Bench Press

The bench press works the chest, triceps, shoulders, lats and even the abs. Bench press is a solid upper body workout, this exercises is a great place to start. Use a barbell or dumbbells, flat or incline bench, they all work.

Bent over rows

Bent over rows work the biceps and hamstrings pretty well also. Combine bench press with bent over rows and you can get a big, strong, muscular upper body with just those two exercises.

Pull ups

Pull ups will add width to your back and hit your lats with your biceps and your abs.

Farmer’s Walk

Farmer walk works your grip, shoulders, core and gives you a mountainous upper back.

Overhead Press

Overhead press work the shoulders, triceps and abs. You can do these with a barbell or dumbbells and also go standing or seated.

Kettlebell Swings

Heavy kettlebell swings are another great muscle builder that is truly underrated. When it meant heavy you need to go at least half your own bodyweight and preferably higher.

Thrusters

Thrusters are a pretty good muscle builder though, like a squat and overhead press in one movement. They are also good cardio.

Muscle Building Diet

To build muscle you are going to want consume enough protein, eat healthy fats and have good carbs. Proteins, carbs and fats are not the same though, not even close.

Protein

Protein is the building blocks of muscle so you are going to want to be sure to get enough of this. The minimum you want to eat is about as many grams of protein per day as your body weighs. You need to get some protein with every meal and supplement

Some of the best sources of protein:

• Chicken breast
• Eggs
• Salmon
• Lean grass fed beef
• Tuna
• Steaks
• Cottage cheese
• Turkey
• Other seafood varieties

Carbohydrates

You need to stick with the slower digesting carbs as much as possible. Carbs that digest quickly will turn in to fat so you want to stay away from those as much as you can.

Good carb intake for most people would go as follows:

Rest day: < 0.5g per lb / 1 g per kg

Light or Moderate workout day: 0.5 – 1.4 g per lb / 1 – 1.5 g per day.

Heavy and Intense workout day: 1.4 – 2 g per lb / 1.5 – 2 g per day.

Some good sources of carbohydrates include:

• Brown Rice
• Veggies
• Quinoa
• Oats
• Whole grain pasta
• Yams
• Sweet potatoes
• Fresh Fruit

Fat

You need to eat healthy fats here, not loading up on McDonald’s french fries or anything like that.

Your fat intake should be around 0.35 to 0.5 grams per your bodyweight depending on how well your body can handle higher carb diets. For some it may be better to eat les carbs and more fats, while others do best with the opposite scenario.

Some of the high quality fats you want to be eating are:

• Avocados
• Extra Virgin Olive Oil
• Coconut
• Nut
• Natural peanut butter
• Seeds
• Fatty fish like salmon
• Flax seed oil

Basic Muscle building menu

Breakfast

3 egg whites and 3 whole eggs cooked with veggies

1/2 cup oats with one banana

1 cup low fat milk

Morning Snack

Two pieces of whole grain bread with table spoon of Almond Butter.

Lunch

150 g chicken breast

1 cup veggies

1/2 cup brown rice

Afternoon Snack

1 Whole wheat pita

1 Can tuna

1 Cup steamed broccoli

1 Apple

Dinner

Side salad

200 g grilled salmon

1 sweet potato

Evening Snack

1 cup cottage cheese

1 handful of almonds

Pre-Workout

150 g grilled chicken breast

1 cup brown rice

Post-Workout

Protein shake with 1 banana