I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics were (and still are) as bad as can be, yet my only goal was to figure out how to build muscle as fast as humanly possible.
So, like most people with this same goal, I started reading everything I could about the best workout, diet and exercises for building muscle. I spent money on the supposed best muscle building supplements, books and magazines, read countless websites and articles, and tried tons of methods and programs.
The problem is, after nearly 2 years of researching and trying things out first hand, I ended up getting virtually nowhere. In fact, the insane amount of conflicting, deceptive and all around terrible advice out there just left me more confused than when I started.
Now, over 10 years later, I know exactly what I did wrong. I understand what works and what doesn’t. I see what workout, exercises, diet and supplements are best, and which are absolute crap. I know exactly how to build muscle successfully, and I want to help you avoid making the same mistakes I did.
How To Build Muscle: The 4 Requirements
In the most basic sense, I can sum up over 10 years of muscle building research and experience in just 4 simple steps. You just need…
- A workout focused on progressive overload.
- A diet containing enough calories to support growth.
- A few additional components of your diet and workout to be set up properly.
- Enough consistency to allow it all to work.
Sounds pretty simple, right? That’s because it is. There’s a million little details that go into making these requirements take place, but they are all honestly just minor details.
Unfortunately for most people (including myself early on), it’s that focus on the little stuff that prevents us from taking care of the important stuff required for muscle growth to occur. So, let’s stop that now.
Below is everything you need to know about how to build muscle as quickly and effectively as possible. Enjoy…
Progressive Overload: The Key To Your Workout’s Success
If you spend any time searching for workout routines, you’ll notice that there are literally thousands of different ones out there comprised of different exercises, schedules, sets, reps and methods that all claim to be more effective than all of the others.
The truth is, most workouts that aren’t completely idiotic will work to some degree to build muscle as long as you make sure one simple concept is being applied. It’s the one workout factor that matters more than ALL of the others, and it’s the one workout factor that truly dictates your success.
It’s a little something known as progressive overload, and it’s an absolute muscle building requirement.
What Is Progressive Overload?
Progressive overload basically refers to the fact that our bodies will NOT build muscle unless we give them a significant reason to. Meaning, if you don’t make some form of progress during your workouts and gradually increase the demands being placed on your body, then your body will have no reason to build muscle. So it won’t.
If you keep lifting the same weights on the same exercises for the same number of reps the same way you previously have, your body will stay exactly the same. You must gradually increase the training stimulus in order for positive results to occur.
If you just keep doing what your body is already capable of doing, it basically thinks: “Alright, I see we already have the muscle mass needed to meet these demands, so no additional muscle will be needed.”
But if you INCREASE those demands by lifting just slightly heavier weight, or lifting the same weight for additional reps, or just doing something that increases the demands being placed on your body, then your body will basically think: “Wow, in order for me to perform under these conditions, I’m going to need to build more muscle.”
That means you could be using the best muscle building workout and exercises in the world and doing everything else perfectly, but if progressive overload isn’t taking place, you will NOT build muscle.
Simply put, progressive overload is what signals the muscle building progress to occur. Without it, it won’t. Every other aspect of your workout is secondary in comparison.