Learn How to Build Muscle Size - Must know Bodybuilding Basics

If you’re trying to learn how to build muscle size, you must put some time into researching the biological process of building muscle before you start.
One of the biggest mistakes beginners make when trying to pack on lean muscle mass is not knowing where to start and approaching their new program in the wrong manner.
Sometimes all it takes is a few errors in your muscle-building diet and routine to really have a disastrous impact on your end results.  Fortunately, with a few key strategies under your belt, you can learn just how to build muscle size as quickly as possible.
Let’s have a brief look at what you need to know.

Discover Your Muscle Building Body Type 

discover your body type

First things first, before you even start choosing which program you’ll use to pack on more muscle and get ripped, you need to learn your body type.  Knowing how your body responds to a given workout routine is the best way to build muscle size as you could be completely different than how the guy next to you in the gym.
Generally speaking, there are three body types to know: the mesomorphs, ectomorphs, and endomorphs.


Mesomorphs are the luckiest type in that they generally tend to build muscle size easily, and respond to weight training the best.  Mesomorphs can, therefore, use any muscle-building program they think they’ll enjoy and still build muscle mass. However, mesomorphs also gain weight easily and therefore must pay much attention to their diet and calorie consumption when trying to get ripped and toned.


Ectomorphs are the ‘skinny guy’s.  For them, it seems as though even stepping foot in the gym makes them lose weight, not build muscle size. If this describes you, you’ll need a low volume program, which is one with low reps and has you lifting as heavy as possible. Due to very high metabolism, it is also crucial that ectomorphs increase their calorie intake as their bodies tend to burn calories very fast.


Finally, endomorphs are the individuals who tend to gain body fat very easily, so they need to be careful so they don’t gain fat along with their muscle. These people do best with moderate volume programs and a careful diet. For them, diet and cardiovascular exercise are very critical components to their getting ripped.
Which body type does your body match?  Once you have decided you are a mesomorph, ectomorph or endomorph, be conscious of how your workout routine and diet plan match your body type.

Eat Big to Get big

Let’s talk about diet now, to learn how to build muscle size, you are going to have to consume more calories regardless of your body type. While there’s no need to overdo it otherwise you will gain body fat (except for the ectomorphs out there who need as many calories as they can get), you do need that surplus.
Shoot for 200-300 calories above maintenance each day and spread this out over five to six meals. This ensures your body has a steady stream of amino acids and energy throughout the day and will complement the muscle-building process.
Also, make sure to take in at least one gram of protein per pound of body weight and two grams of carbs per pound.  Some of you may require values higher than this depending on your desired rate of muscle gain and your calorie requirements compare to your weight loss.
A great way to increase your calorie, carbs and protein intake is with a good whey protein powder supplement.

Realize the True Value of Rest 

Moving along, don’t undervalue rest. Contrary to what many people think, muscles are not built up in the gym.  Muscles are broken down in the gym.
It’s when you’re out of the gym and resting that you’re body is actually burning fat and building your muscle tissue back up stronger and larger.
Aim to have at least one day off per week, if not two, alternating between workout days and rest days. Some ectomorphs will require three or four days off per week as their recovery rates are naturally lower than those of endomorphs and mesomorphs.

Beware of Cardio-OD Syndrome 

cardio OD syndrome

Another thing you need to be careful of is that you don’t overdo it with the cardio as you learn how to build muscle size.  Some people think doing plenty of cardio will help keep them cleaner, but this isn’t the case.
If you’re gaining fat as you go about your workout program, you’re eating too many calories! Yes, cardio will help you lose fat but fat gain is a factor of diet, not cardiovascular exercise.
Some cardio is important from an overall health point of view, but don’t overdo it as it will just take away from the muscle-building process.  Aim for 20-30 minutes of moderate-intensity cardio two to three days per week.

Hydrate, Hydrate, Hydrate!


Finally, don’t forget to drink plenty of water.  Water is aids the protein synthesis process while ensuring that you have maximum energy levels for each workout you perform.
Those who are even slightly dehydrated won’t be able to generate as much force in each workout they do, so this can really take away from the long-term gains that you see. You should be drinking at least eight, 8 oz. glasses of water each day with another 20 oz. or so around your workout period.
While fruit juice and caffeine-free beverages will also count towards your fluid intake, aim to make it water as often as possible.
So there you have the basics to muscle gain you must remember if you want to learn how to build muscle size and get big muscles while getting ripped. If you’re making errors in any of these areas, it’s time to make a few adjustments so that you can get on the path to success.

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