6 Secret Tips on How to Build Up Muscle Effectively

Who do you go to when you want to learn how to solve that super tricky trigonometry question? Of course that would be your highly-esteemed mathematics teacher. So who would you look for if you decide to beef up your scrawny body, pack pounds of rock solid meat and learn how to build up muscle? The answer is rather obvious, I know.

Uh-huh, a bodybuilder of course.

That is what I simply did when I decided to learn how to build up muscle effectively. I searched for an expert bodybuilder who is good at what he does, grabbed him with a headlock and made him divulge all his secrets on how he manage to get that ripped physique.

Well, the headlock bit is exaggerated, but the point is I managed to discover how to build up muscle from a natural bodybuilder who is also a fitness expert. And in this article I am going to share with you the 6 secret tips that my bodybuilder-cum-personal trainer had willingly revealed, under duress.

How to Build Up Muscle Secret Tip #1: Consume MORE calories than you burn.

This is the first stop on your need-to-do list when you are about to embark on your muscle building activity. In fact this is the fundamental law of muscle growth, if you DON’T consume enough calories for the day, you will NOT build muscles.

A good gauge of the number of calories to consume is anywhere from 17 to 20 times your bodyweight. You should also adjust your caloric intake according to your metabolic rate, activity level and your personal goals.

How to Build Up Muscle Secret Tip #2: Eat the RIGHT type of calories.

Your main objective is to build lean mass while keeping your body fat gains at a low level, so obviously you should consume the right type of calories from the right type of food sources.

Ideally you should be concerned with the 3 main food sources, which are the High Quality Protein, the High Fiber/Low Glycemic Carbohydrates and the Healthy Unsaturated Fats food groups. These 3 food groups should form the main bulk of your diet regime and be spread evenly over 5 to 7 meals a day.

How to Build Up Muscle Secret Tip #3: Drink MORE water.

Everyone knows that water is important to your general well-being. But do you know why more water is extremely critical to your muscle-building efforts? Research has shown that a slight 3-4% decrease in your water intake will lead to a 10-20% decrease in muscle contractions.

Apart from that, a higher intake of water will improve your strength and prevents injuries while working out in the gym. Water acts as a lubricating agent by providing a soft cushion between your joints and connective tissues while you are on a high-intensive training regime.

How to Build Up Muscle Secret Tip #4: Keep a DETAILED record of your workout.

Now, why is this important you may ask. The reason behind the idea of keeping a log of your workout sessions is so that you can keep track of your progression. This is the basic underlying factor for your muscle-building success.

In order to achieve continual gains, you have to continually progress on a week to week basis. This means that you either increase the amount of weight lifted on a specific exercise, or you increase the number of reps with a given weight on a given exercise. Your detailed record will help you to determine if you are progressing or simply lifting weights for no reason at all.

How to Build Up Muscle Secret Tip #5: Just train HARD.

If you want to achieve maximum muscle-building success, you have to be prepared to train hard. Yes, I know it is a bit too obvious. But there is a lot of aspiring muscle builders who simply don’t train hard enough and expect their bodies to be sculpted in a week’s time.

Training hard does not mean that you have to go down the gym every day. Training hard is essentially training your muscles until they cannot perform another repetition with the same weights despite the greatest effort. This is known as concentric muscular failure training.

How to Build Up Muscle Secret Tip #6: Don’t OVER train.

This may seem contradicting to the tip above, however do not be mislead by the concept of training hard and over training. Over training occurs when you start to stress your muscles beyond the point of recovery. Remember that the actual growth of your muscles takes place outside the gym when you are resting and recuperating.

In order to gain maximum muscle-building success, you need to perform the minimum amount of work that is needed to produce an adaptive response from the body. That is the point of concentric muscular failure training.

These are the 6 secret muscle-building tips revealed to me by Sean Nalewanyj, who was once a 125 pound geeky social outcast but managed to transform himself into a 200 pound well-respected natural bodybuilder.

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He has also created an online muscle building program called the Muscle Gain Truth No-Fail System that provides a complete in-depth, step-by-step success system that covers muscle growth from every possible angle.

Apart from his best selling e-book, ‘The Truth about Building Muscles’, his success system also comes along with a complete collection of essential support modules and bonus items. This includes a full workout plan and printable logbook, audio and video courses, a video exercise database, step-by-step meal plans, progress tracking software, hardcore training footage, interview transcripts and much more.

This is the same system that has helped thousands of others to achieve their desire of having a rock solid, ripped physique. Both men and women have found Sean’s success system to their greatest benefit and you can find out more details on his website provided below.

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