People generally have a lot of misinformation when they come to the gym.

Building muscle isn’t hard if you do it right, but there are many wrong ways as well.

I’m going to give you the basic principles to build muscle efficiently and correctly.

1. Progressive Overload

Your body and your muscles will adapt to whatever situation you put them under over a period of time.

Because your muscles adapt, you must continue to overload them. They will adapt by getting bigger and stronger.

In order to make gains week after week, you must increase the load in various ways.

You can do this by adding more reps, decreasing rest, increasing weights, etc.

2. Progressive Variation

This isn’t “muscle confusion”. Your body builds neural pathways to your muscles to do the same motion efficiently. The more you do it, the better you get at it.

So doing the same exercise week in and week out for the same muscle will increase you ability to do that exercise, but not your growth.

What happened was that your body figured out a very efficient way of firing neural signals to your muscles to complete that motion. So efficient in fact, that it doesn’t require you to grow anymore.

3. Rest

Yes, go to sleep. The mistake I see most people making when building muscle or doing any type of training is Overtraining. When it comes to jumping higher, running faster, or building muscle, less work is better.

You don’t build muscle in the gym. You tear it down there. You build muscle in your sleep and on your days off. While sleeping, your body repairs itself by releasing a lot of hormones it needs to repair muscles.

To build muscle properly, you must get 8 to 9 hours of sleep each night. This is for your muscles, nervous system, and hormonal system to recover.

4. Nutrition

You need the right amount of carbs, proteins, and right kinds of fats.

Your calorie requirements will depend on your weight, level of activity, body fat, and age mainly. So it’ll be about different for everyone.

First, find out the calorie surplus you need to build muscle, then make sure you get that amount each day in the right proportions of foods.

If you get these down and implement them correctly and consistently, you’ll see steady growth.

Want to find out more about how to build muscle, then visit Mitch Graves ’s site on how to choose the best muscle building program for your needs.

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