From Beanpole to Beefcake: How to Build Muscle

Build Muscle man pushup training

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There’s nothing wrong with being a skinny guy, but sometimes you just want to be bigger, stronger and better at things like lifting. Let’s face it, being a beanpole isn’t always a lot of fun. Many women prefer more muscular men, and it’s just plain easier to do many masculine things if you have a bigger body. However, when you tell people you want to gain weight, they often look at you like you’re mad!

Ignore the detractors and start your journey from beanpole to beefcake today with these top tips for bulking up:

Protein, Protein, Protein

Build Muscle ready to drink protein shakes

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If you want to maximize your body’s muscle-building ability, you need to eat protein. A lot of protein. The more protein in your body, the bigger you will be able to grow your muscles, but the body uses protein all the time for other things too, so you need to eat at least 1 gram of protein for every pound of bodyweight to really see a difference when you start weight-training.

Calories, Calories, Calories

Build Muscle chicken skewers

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As well as ensuring you take in enough protein, you will also need to make sure that you are eating enough calories to fuel your body. If you want to gain a single pound of muscle each week, you will need to multiply your weight in pounds by 12 to find your minimum calorie requirements. You can then multiply this number by 12 to see what your calorie burn without exercise is and adjust your calorie requirements by taking this into account.

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Increase Your Lifting Time

Build Muscle man deadlifting weight

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When you are just starting out, lifting for even a few minutes can be a challenge, but if you want to build muscle, you must increase the amount of lifting you do by at least five minutes each week. It doesn’t matter how much you do to start with; you will need to up your time with the weights to see results.


Build Muscle protein powder supplements

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Most serious bodybuilders use a range of supplements to boost their performance. Using supplements to boost testosterone can have particularly good results as it will help you lose fat and build muscle. Many beginners shy away from using testosterone supplements because they are worried about the ingredients, but if you buy testofuel or similar, you don’t have to worry about this, as it uses natural ingredients to boost performance

Lift on Alternate Days

Build Muscle outdoor training barbells and situps

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You might want to bulk up in a hurry, but you should not lift more frequently than every other day. You need to give your muscles time to rest, repair and grow and they won’t be able to do this if they are under constant stress. Anyway, after a full body workout, your body increases protein synthesis for as many as 48 hours, so you’ll still be getting the muscle building benefit even if you’re sitting around all day.

These tips will help you to build muscle, but only if you put them into practice. If you’re serious about beefing up, you have to do the work, at the end of the day, there is no other way to change your body for the better.

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