Want to learn how to get buff? Well, it’s not as hard as you might think… All you need to do is train right and eat right, but here are 8 specific tips that you can take to get buff and build muscle quickly. The biggest tips is to actually stick with these ideas and DO NOT CHEAT. Yepp, as simple as that. NO CHEATING ALLOWED!
1. Move Heavy Weight, Not Light Weight
No pain, no gain! It is important that you move the most weight possible. You will only stimulate growth when you lift big weights and slowly increase the weight as time passes. Focus on reps between 5-8 reps only. Never go higher than this =)
2. Lift Using The Big Compound Moves
The idea of bicep curls is a popular idea, but it doesn’t stimulate the most growth. You should gain basic strength in the compound lifts first that stimulate many muscles at the same time. Do this because of the bigger overall growth in muscle. You get more bang for your buck so to speak. An example is instead of doing tricep extensions with dumbbells you should focus on heavy dips which stimulate both your chest muscles (pecs) and triceps.
3. Full Body Workout
As a newcomer to the weight lifting world it is adviced that you start out with full body workouts before you move into split routines. This is because you can actually lose fat and gain muscle at the same time on this kind of workout program. Choose a few compound movements and hit up the gym. Here’s an example of a workout you might try: Deadlift, squat, bench press, dips, military press, barbell row, Pull-Ups
4. Eat More
You should eat a lot of food when you are trying to build muscle. Keep your food intake high, with at least 1 gram of protein per pound of bodyweight each day. Eat clean foods only. This means a lot of eggs, protein powder and things of that nature.
5. Eat Frequently
You should constantly supply your body with protein for your muscles in order to make them grow. Split your meals into smaller more frequent meals during the day. It’s hard to eat 4000 calories in just 3 meals for example. Instead eat many smaller meals and protein shakes during the day to constantly keep your body fueled. Drink water too!
6. Choosing the right supplement
As time if of essense, it might be a big problem for you to eat as much food as you need each and every day through just food. That’s why you might want to try adding these supplements: Multivitamin, Omega-3, Protein Shakes, Weight Gainer, Creatine Monohydrate. Those are the only supplements I’d really recommend. These build a solid foundation for muscle building and getting buff.
7. Train Until Failure
If you have never trained to failure before, then starting doing so with heavy weights will make you grow really big, really fast. This kind of lifting makes you able to not lift anymore weight and the muscles are stimulated to the point where they need to adapt and grow bigger. It’s really fascinating to see this in action on your own body. Train chest to failure, the right way and try to do even 10 push-ups… You will not be able to, that’s REAL FAILURE!
8. Sleep A LOT
Your body grows the most while at rest, so make sure you sleep at least 8 hours each day. This is VERY IMPORTANT! Do not forget this, as you might look over this important fact when you start out, since popular belief is that you grow in the gym. You actually grow in bed, sleep well!
To learn more about how to get buff and build muscle fast, make sure you check out the program that I’m currently using and seeing amazing results, plus it’s fun…
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