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In building the biggest mistake is to mimic clinical muscle fitness. Most of them did not train naturally, in the genetic talent, has never started training. To do their routine will not let you build muscle fast.

Most people require different approaches. A fast, to prevent too much muscle to do excessive physical and mental training, too fast. Here is how to build muscles: The Definitive Guide to build muscle.

1. Get stronger. More is more muscle strength. Into strength training. I recommend weight lifting because it allows you to start increasing the weight of endless light. Weight in the exercises work.

• Weight Lifting. Start with an empty bar. Learning the correct technique. Add weight each workout to keep your body out of the comfort zone.
• Calisthenics. Push-ups, sit-ups, dip, pistols, reverse crunch and other difficulties in switching to a heavier version, or when they get easy.

2. Use Free Weights. You can use the lift the heaviest weight barbell. More and heavier pressure, and thus more muscle. Dumbbell exercises are helpful, but not your main lifts. Away from the machine.

•   Safe. Mechanical force to a fixed, unnatural movement pattern, you can cause injury. Free weight natural motion reproduction.
•   Efficient. Free weights force you to control and balance the weight. This version of the multiple, the balance of the weight of your muscles.
•   Functional. Insufficient strength of the machine is no free weights or transfer to real life. No machine balance for you in real life weight.
•   Versatile. You can practice with only a few hundred bar. Save a lot of money and space, especially if you want to build a home gym. .

3. Do Compound Exercises. Do not imitate the professional bodybuilding. Exercise to determine the separation, once you have established the foundation for strength and muscle. But if you start building muscle, exercise, hit several muscles at the same time better.

• No endless Biceps Curls -> sit-ups, pull-up and barbell row
• Also no Triceps Kickbacks-> bench press, overhead Press, sag triceps kickbacks
• And definitely no Leg Extensions-> squat & Deadlifts

4. Train Your Legs. Squat your entire body of work, they are the most important work. You will become completely different, once you can Squat 1.5x your body weight. This is the future of the hip than the knee of a free weight squat under.

When all your muscles to do squats & Deadlifts. Their work is one of your body, allowing you to lift heavy weight. Do not lose time biceps curl. When you can squat and Deadlift heavy weights, you will have more weapons.

5. Do Full Body Workouts Do not compare the professional bodybuilding. The third time, let this be you get. Physical activity part of the split is not isolated, once you set up a foundation. This time you can Squat 1.5x your body weight.

You can not squat or never so much squatting? Check StrongLifts 5 × 5. This requires 3x45mins/week, including as the squat, Deadlifts, bench press, barbell rows, overhead Press, sit-ups, dip and other compound exercises

6 Get Recovery. Professional athletes exercise 5-6 times a week. But they did not start. They also said they received more training and more. You will overtrain if you jump into their routine. As a beginner you need more recovery.

•  Rest When you rest the muscle growth, not when you exercise. 3 every week and focus on body strength exercise, not gym time.
•  Sleep. When you sleep, growth hormone release, muscle building. Goal of 8 hours of sleep. After nap, if your lifestyle can exercise.
•  Drink Water. To avoid dehydration and to help muscle recovery. SIP drinking 2 cups of water at each meal and water in your exercise.
•  Eat. "Eat like a horse. Sleep like a baby. Like a weed growth." Your training is useless if you do not have enough food to eat whole. More below.

7. Eat Whole Foods. You will reach a lower body fat, so you have set up a better display of muscle. The vitamin and mineral content helps recovery. Stop eating from a box. 90% of the time eating the food.

• Proteins. Meat, poultry, fish, whey, eggs, milk, …
• Carbs. Brown rice, oats, whole wheat pasta, quinoa, …
• Veggies. Spinach, broccoli, tomatoes, salad, carrots, …
• Fruits. Bananas, oranges, apples, pineapple, peers, …
• Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

8. Eat More. You need the energy and food muscle growth and recovery. More frequent meals also increase your metabolism, helping fat loss.

• Eat Breakfast Heat from the first hour. Learn how to build the habit of eating breakfast. Try this 7 breakfast menus.
• Eat Post Workout. eating. After the protein and carbohydrates to be trained to help muscle recovery and replenish their energy stores. Try this post workout shake.
• Eat Every 3 Hours. 6 meals / day. Let your muscles protein intake stability, growth rate of muscle repair and recovery, and enhance metabolism.
• Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your weight to maintain body weight in pounds x 18kcal.
   

9. Gain Weight.. You will never see the muscles weighed 6 "one hundred and forty pounds. No matter how much training you do. Check on how guidelines for lean body weight guy. Here are the most important part.

•  Eat Calorie Dense Foods. 100 grams of spinach students 25kcals. However, 100 grams of uncooked rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
•  Get Stronger 1.5 times your body weight squat at least 1 representative. Deadlift 2 times the weight of at least 1 representative. More is more muscle strength.
•  Drink Whole Milk. If you do not bother to get some fat, drink 1 gallon whole milk on your current maximum daily food intake. You can get £ 25 a month for 3 weeks if you are squatting this meeting.

10. Get Protein. Protein has the highest thermal effect. You need 1 gram of protein per pound of body weight per day construction and maintenance of muscles. That is 160 grams of protein a day, if your weight 160lbs/72kg. Meal to eat the whole protein.

• Red Meat. Ground round, steaks, deer, buffalo, …
• Poultry Chicken breast, whole chicken, turkey, duck, …
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eating egg yolk, it's vitamins.
• Dairy. Milk, cheese, quark cheese, yogurt, whey, …

If you weigh one hundred and sixty pounds: 1 can of tuna at lunch, 300 g quark as snack, dinner, 300 grams of meat, and by 500 ml of milk 160 grams of protein to your daily. Read also how to get your daily protein if you are a / vegetarian vegeterian.

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