How To Build Muscle: The Definitive Guide

Internet & magazines are full of misinformation & myths on how to build muscle. Countless methods promise results some struggle to achieve.

If you don’t get results, you’re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting.

It’s easy to build muscle the natural way. But you have to know how. These 10 tips will help you - How to Build Muscle: The Definitive Guide.

1. Get Stronger. Strength training builds muscle. The stronger you are, the stronger you’ll look. Check out the Beginner Strength Training Program if you don’t know where to start. It takes 3 x 30 mins a week.

2. Use Free Weights. Free weights are your best tool to get stronger. Free weights are:

• Efficient. Work more muscles, learn you to balance & control the bar.
• Safe. Work your body through natural motions, not fixed ones.
• Versatile. Plenty of exercises with one barbell. Great for home gyms.

Start with an empty barbell to avoid injuries. Add weight gradually. Read articles on exercise technique & get Starting Strength.

3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially the legs. If you could do only one exercise, it would be the Squat.

4. Eat. Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout.

Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to build muscle while losing fat.

5. Eat Healthy. Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:

• Vitamins & Minerals. All kind of veggies & fruits.
• Whole Grain Carbs. Brown rice, bread, pasta, oatmeal.
• Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
• Fiber. Green veggies, flax seeds, whole grains.

Go for whole food. Use multi-vitamins & fish oil supplements if you want. It doesn’t need to be expensive, you can eat healthy while keeping it cheap.

6. Drink Water. Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.

7. Get Protein. Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Plenty of sources you can choose from:

• Meat. Beef, pork, lamb, deer, buffalo, ?
• Eggs. Eat the yolk, it’s full of vitamins.
• Poultry. Chicken, turkey, duck, ?
• Fish. Tuna, salmon, sardines, mackerel, ?
• Dairy. Milk, cheese, cottage cheese, yogurt, ?
• Whey. Not necessary but easy for post workout shakes.

Eat at least 1g protein/body-weight in lbs daily. Feel free to experiment with higher protein intakes.

8. Rest. Muscles grow after your workout, not during. Give your muscles time to recover & grow.

• Don’t Train Daily. Keep one day rest between two workouts.
• Sleep. 8 hours of sleep on average should be enough.

9. Plan Ahead. Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Plan ahead:

• Free Time. Train early in the morning or directly after work.
• Prepare. Prepare your food for work, prepare your gym bag.
• Shop. Go to the grocery store, get the food you need to build muscle.

Build a lifestyle that helps you achieving your goals. Build the exercise habit.

10. Persist. Don’t believe the hype. It takes time to build muscle. If you’re a beginner: at least 2 months to see serious change. Measure your muscle gains & keep a training log to keep yourself motivated.

The only thing that will prevent you achieving success is you. Persist.

如何锻炼肌肉：权威指南

联网上和杂志上充斥着关于如何锻炼肌肉的错误信息和迷思。不计其数的方法许诺了本需要很费劲才能达到的成果。

如果你未见成效，那说明你采用的是无效的方法。非常遗憾！没有效果是你放弃锻炼的主要原因。

用自然的方式来锻炼肌肉并不难。但是你必须得知道正确的方法。这10个小贴士会帮助你——如何锻炼肌肉：权威指南。

1. 变得更强壮。力量训练能锻炼肌肉。你力气越大，你就会显得越强健。如果你不知道如何开始，你可以查看《初学者力量训练计划》。每周需时3×30分钟。

2. 使用哑铃。哑铃是使你变强壮的最佳帮手。哑铃有如下优点：
   • 高效：锻炼出更过肌肉，教你学会平衡和控制
   • 安全：让你的身体自然运动，而不是受迫运动。
   • 灵活：一对杠铃就可以有许多种运动。对家庭健身房非常合适。
   刚开始的时候用空的杠铃以免受伤。再慢慢地增加重量。请阅读《运动的技巧》上的相关文章再买一本《Starting Strength》。

3. 不要忽视腿部锻炼。不要把你的时间只是用来锻炼腹肌，胸肌和二头肌上。你需要全身锻炼，尤其是腿部。如果你只能做一种运动，那应该是深蹲运动。

4. 饮食。食物加速了体能的恢复以及肌肉的锻炼。至少要补充你的体重（以磅计量）×18卡路里的食物。每三小时吃一次。锻炼后进餐。
   力量训练消耗热量。你得吃更多的食物来保持你当前的体重。千万不要让自己挨饿。即使你想在锻炼肌肉时减肥。

5. 健康饮食。把垃圾食品和酒精的摄入限制在每周一到两次之内。其余时候要健康饮食，为此，你需要：

   • 维生素和矿物质。包括所有的蔬菜和水果。
   • 全麦碳水化合物。糙米，面包，面食，燕麦片。
   • 健康的脂肪。鱼油，饱和脂肪，亚麻种子，橄榄油。
   • 纤维素。绿色蔬菜，亚麻种子，全谷食品。

   提倡全方面饮食。如果需要，可以使用多元维生素和鱼油补充剂。不需要非得买贵的，廉价的同时你也可以吃的健康。

6. 补充水分。力量训练会造成水分损失。补充水分既能防止脱水又能帮助肌肉恢复。一天需要补充一加仑水。

7. 摄取蛋白质。蛋白质是肌肉。你需要靠蛋白质来恢复体力和增强肌肉。蛋白质有很多来源：

   • 肉类：牛肉，猪肉，羊肉，鹿肉，野牛肉。
   • 蛋类：多吃蛋黄，它富含维他命。
   • 禽类：鸡，火鸡，鸭。
   • 鱼类：鲔鱼，鲑鱼，沙丁鱼，鲭鱼。
   • 乳制品：牛奶，乳酪，白软干酪，酸奶。
   • 乳清：不是必需品，但是对当健身后的饮料非常便利。
   每天至少摄取蛋白质（以克为单位计算）和体重（以磅为单位计算）比1比1的量。尽可放心试验较高的蛋白质摄入量。

8. 注意休息。肌肉是健身后长的，而非健身时。保证你的肌肉有时间来恢复和增长。

   • 不要每天锻炼。隔两个健身日休息一天。
   • 保证睡眠时间。平均每天8小时的睡眠就足够了。
9. 预先计划。工作，业务，家庭，朋友，爱好等。所有这些都会扰乱你锻炼肌肉的目标。先制定计划：
   • 空闲时间：清晨或下班后锻炼。
   • 准备工作：准备工作餐以及运动包。
   • 购物：去食品杂货店购买你锻炼肌肉所需的食物。

   培养一种能帮你达到目标的生活方式。养成运动的习惯。

10. 坚持不懈。不要相信那些吹得天花乱坠的广告。塑造肌肉需要时间。如果你是个初学者，至少需要两个月才能看到明显的改变。测量下你的肌肉并坚持写训练日志来保持你自己的积极性。

唯一能阻止你成功的障碍就是你自己。所以，要坚持！