Best Way To Build Muscle - Build Muscle The Right Way Using Stuff That Works

When it comes to building muscle it seems like there are a thousand conflicting ideas doesn't it. I personally go for the broscience approach and that is what ill be using today; what I've learned over the years that I've been lifting.

For those of you who don't know what bro science is, it's the name given to practical, TESTED methods that are passed on from guys who have built real muscle.

You wouldn't want to be taking advice from some 150-pound guy dressed in a lab coat reading out of some textbook, would you? Lets start.


Diet (a typical bodybuilders diet)

When if comes to building muscle, the best way to build muscle is to setup a ratio of Protein (40%), Carbs (40%) and HEALTHY Fats (20%). Trust me, this ratio is crucial. If you eat too many carbs without any protein, your body will go into a catabolic state and start storing any carbs that weren't used as fat.

Carbs are needed for energy, not only energy for you to workout, but also energy for protein to be absorbed properly, so on the other hand if you eat too much protein and not too many carbs, you simply wont have enough energy to turn that protein into muscle, and if you eat too many fats, you know what happens (you get fat!).

Another thing you have to make sure you do is have to do is have more smaller meals everyday. Six meals spread two hours apart are best.

This will keep your metabolism stable, which is turn helps you burn, a lot of fat longer. It will also keep your insulin levels low which would create the best environment to lose weight.


This is that meal plan that has worked for me:

For my 1st meal, I have a cup of rolled oats with water.Sometimes I add my protein powder to the oats, then add water and eat it like that or sometime I have the oats with water and then drink the protein powder separately after mixing it in a glass of water. The oats will give you all of the complex carbs you need and from the protein powder you get your needed protein.

Second meal I have another cup of rolled oats with a cup of protein powder. It might seem boring, but I'm concerned about building muscle and nothing else.

Third Meal I have about 6 ounces of lean salmon (any good fish will do) with a cup of oatmeal or a medium baked sweet potato.

Fourth Meal: ground flaxseed with rice and some protein powder. You don't need to mix these things together; you can have them separately, but just make sure you eat them as a part of the same meal (your fourth meal)

Fifth: A cup of brown rice with vegetables (you can microwave some frozen veggies for this) with 6 ounces of lean chicken breast.

Sixth: Rolled oats with protein powder (same as meal 2)


Supplements

This topic is obvious a touchy one and all that really comes to my mind right now is "to each his own. "For me personally, all I use is a good whey protein and creatine. You might want to use a good testosterone booster if you're and older guy.


Working out

This is the heart of it all right. You can have to best diet out there, but without the hard work, you wont be able to build any muscle. 


I've said these before on here, but when it comes to working out, they few tips I can provide are:

Get in and get out of the gym: Working out for longer than one hour in the gym forces your body to release cortisol which is basically a fat storing hormone that destroys all of the muscle that you just worked hard to build (and all of the muscle you have built already) and uses it up as energy since you've been going at it for so long.

No matter how much you love working out, if you really love building muscle, then you will be out of the gym within and hour tops.

Next thing I have for you is that you should be doing split training.

I basically train on a four day split which means that if I workout my upper body today, I wont be hitting my upper body again until for day later.

You still get to workout 3 or however many time your workout per week, but by doing this you give your muscles enough rest to recover.

By the way, muscle is built during the recovery stage, and not while you are working out, so you need to rest.

Test out 3,4 and maybe even 5 day splits to see what works best for you.

Some people recover quicker than others, so test this out for yourself.

Here are some of the best exercises for the different muscle groups

Chest: Flat Barbell Bench Press

Back: Pull-ups, wide grip lat pull-downs

Shoulders: Barbell Shoulder press

Biceps: Hammer curls

Quads: Squats

Hamstrings: glute ham raise

Calves: standing calve raises

Abs: ball crunch, cross body crunch

Triceps: Bench dips