How to Build Muscle - 3 Easy Steps

If you want to gain weight there are three simple but very important steps you must remember.

* Eat right

* Get plenty of rest

* Train hard

Lets take a look at each of these three points one at a time.

To gain weight and build muscle you must eat right, and when I say eat right, I mean eat alot! You should be eating 20 calories per lb of your own bodyweight everyday. Plenty of high protein, carb and essential fatty acid foods should be the majority of your diet. You should never eat candy or chocolate to make up for these calories as this will just make you gain fat.

You should also get plenty of rest. You won't bulk up unless you get plenty of sleep (8 hours or more every night). Your muscles don't grow when you're training, only while you're resting, so to build muscle, plenty of rest is required.

You also need to train hard in the gym. You should be training 3 times per week for 1 hour only. Only lifting heavy, free weights and doing no more than 8 reps per exercise and 6 sets per exercise. To build muscle, you only have to train each muscle group once per week. This is because you will be using heavy weights (well, heavy for you anyway) and your body needs a full week to recover 100%. Any more than that and your body won't have healed properly and you won't bulk up properly.

If you want to gain weight in a healthy way, you should use these three points as the pinnacle of your programme and you won't go wrong. Follow these guidelines and you will notice a real difference in your body within one month!

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