Top 15 tips On How To Build Muscles - 2020

The craze of bodybuilding and fitness is increasing day by day. everyone wants a good size of the muscle. But, some people fail to gain muscle size.

People think that if they go to the gym then they will become big. this is not true. you have to do so many things to achieve your dream body.

Like, diet, workout, sleep, etc. 

well, Hello guys! Welcome to fitness chaser, in this article, I am going to share the top 15 tips that will help you to build muscles.

1. Calculate your maintenance calories

The first step of muscle-building is to calculate the maintenance calories. maintenance calories are the calories that you need to maintain your weight.

Just go to any online calculator or any calories calculating app and according to your age, height, weight, and activity level, they will give you the rough number of calories that you need to maintain your weight.

Now add 300-400 extra calories to your maintenance calories to gain muscles

For example: if your maintenance calories are 2500 calories then you will add 300-400 calories extra to build muscles and last you will eat 2800-2900 calories per day to build muscles.

2. EAT-IN EVERY 2-3 HOURS

Now, after calculating your calories, divide those calories into 6 meals and eat every two to three hours.

Here is a sample plan.

9:00 AM - Meal 1

11:00 AM - Snack

1:00 PM - Meal 3

3:00 PM - Pre-workout meal

6:00 PM - Post-workout meal or evening snack

8:00 PM - Dinner

You can divide your meals like this.

3. Arrange your macros

In this step, you have to arrange your macros. Take 50% calories from carbohydrates and 30% calories from protein and 20% calories from fat.

Now you will be thinking that how you will calculate the calories?

I will help you with this too.

1g of carbs has 4 calories and 1g of protein also has 4 calories and 1g of fat has 9 calories.

Now, it becomes easy for you to calculate your calories. you can check the nutrition label for any food for more help and you can check the calories and nutrition of vegetables on google.

You can also increase +5% calories or decrease -5% calories if needed. For example: if you see that you are gaining some fat then decrease 5% calories and similarly when you see that you are not gaining sufficient muscle then increase 5% calories.

4. DO GROCERY SHOPPING

Now, it's time for grocery shopping. Go to the nearest grocery store and buy material according to your diet. if you will have everything for your diet then you will not make any excuses for not taking your nutrition properly.

Go and do the shopping for at least one week or two according to your preferences.

5. Set up a goal

We will know when we have a goal we push ourselves beyond our limits. so, set up a goal for gaining 1-2 lb weight per week. this will give you 12-24 lb weight in 12 weeks.

You will also gain some fat during muscle building but it's normal. you can shred your fat while cutting.

By setting up a goal, you will give your 100% in your workouts and diet, and don't worry if you gain some fat too, it's pretty normal.

6. Focus on eating carbs

Carbohydrates are one of the major macronutrients which need to gain muscles. You can't skip them.

There are mainly two types of carbohydrates. the one is complex carbs and the second is simple carbs.

Complex carbs are slow-digesting carbs that take time to get digest like oats, whole wheat, brown rice, brown bread, sweet potato, quinoa, millet, whole-wheat pasta, beans lentils, etc.

Simple carbs are fast-digesting carbs that do not take much time to get digest like white rice, banana, raw sugar, white bread, white potato, fruit juices, sports drink, etc.

You should focus on eating 4 meals with complex carbs and 2 meals with simple carbs.

7. EAT PROTEIN

We all know that protein is the building block of muscle. we all need sufficient protein to build muscles.

When 20 amino acid combines it becomes a complete protein that will help your muscles to get big in size.

Some protein example: egg whites, chicken breast, soy, yogurt, greek yogurt, mutton, protein supplements, etc.

Egg whites and chicken breast are the sources of complete protein and lean protein.

There are many vegetarian people on our planet, so it gets difficult for them to fulfill their protein requirements, so investing in good whey protein supplements is worth it.

I have already written an article on the top good quality and budget-friendly whey protein supplements here.

8. EAT FATS

Now, when it comes to eating fat, many people ignore it because they think if they will eat fat they become fat. it all myth. There are two types of fat saturated fat and unsaturated fat.

Saturated fat is basically unhealthy fat which you should always avoid like fast foods, junk foods, egg yolk, butter, cheese, cakes, biscuits, etc. saturated fat blocks the veins of the heart and leads to a heart attack in the future.

Unsaturated fat is basically healthy fats which you should always add to your diet like almonds, cashews, wall-nuts, peanuts, natural peanut butter, etc. these fats are so beneficial for our heart health and brain health.

Our body also needs saturated fat but in a very tiny amount because saturated fat boosts our testosterone hormone and we all know that testosterone is the number 1 male hormone which is necessary for muscle building, bone strength, a thick manly voice, hair health, etc.

But there is not only one way to boost testosterone. I have already written an article on how to boost testosterone naturally here.

9. Eat fruits and vegetables

Fruits and vegetables are also necessary for healthy muscle building. It gives you many types of vitamins and minerals like vitamin A, E, C, zinc, phosphorus, and folic acid. folic acid helps to reduce blood levels and protect you from heart diseases.

You should always add 2-4 servings of fruits and 2-3 servings of raw vegetables per day.

Raw vegetables like, broccoli, carrot, cucumber, tomatoes, onions. etc.

10. Workout/training

Now, the workout is one of the major factors which you need to build muscles. workout makes the process faster. Train your body 4-5 times a week and give 2-3 days rest to your body.

Focus on compounds movements like deadlifts, squats, military press, bench press, etc. 

Also, focus on heavyweights training so that it will activate your type 2 muscle fiber. Add drop sets in every exercise to give a shock to your muscles and force them to grow big in size.

Take 2-3 minutes rest in each compound movements and 45 seconds rest in isolation and cable movements.

9. Drink enough water

Water is one of the major factors for the body to survive. we all know that our body major made from water. Our body needs water. But, many people ignore it and don't drink enough water.

Water is not only necessary for the body if you go to the gym or you have any fitness goals like fitness goals or muscle building.

Water is necessary for every field. So drink 3-4 liters of water every day and if you are using creatine then drink 4-5 liters of water every day.

10. Add 1-2 smoothies

Now, adding 1-2 high calories smoothies to your diet is really a great idea if your calorie intake goal is so high. also, use these high calories smoothies instead of using mass gainers. Don't waste your money buying a mass gainer instead of them make your mass gainers at home.

A homemade mass gainers shake will give you high carbs, high protein, and healthy fats.

If you don't know how to make healthy high calories mass gainer smoothies at home, you can check the article about high protein recipes here.

11. Add digestive enzymes

Some people have issues with digestion. they cant be able to digest their food properly. If you are someone who feels any digestion issue then adding digestive enzymes is a great idea.

Digestive enzymes will help you in the proper breakdown of food for proper digestion.

You can add homemade curd to your diet. curd carries good bacteria that fight with bad bacteria in your gut and helps you to digest your food properly.

You can also add greek yogurt instead of adding normal curd both carries digestive enzymes.

12. Massage your body (optional)

When you do the heavy lifting, you break your muscle tissue and sometimes your muscle get sore, and to avoid that soreness, taking a full body massage is a great idea.

Massage will give the replacement to your muscles and remove soreness from your muscles and will lead you to healthy muscle building.

There are many other benefits of taking a full body massage.

You can take a full body massage once every 2 weeks. But, this is completely optional. if you don't have a budget then you can skip this.

But, I will suggest you take a full body massage once in two weeks.

13. Motivation

Being motivated is the best thing ever to achieve anything in life. It doesn't matter that you have any fitness goals or not, being motivated will always help you to achieve what you are looking for in life.

Watch the motivation video 30 minutes before the workout. watch a video of your favorite bodybuilder. Think about what you will look like in the coming 5-10 years.

Make a sketch of your dream body in your mind. stay away from negative people.

And, even if the entire world will say that you can not achieve your dream. just message me once at my E-mail id, I will always be there for you saying yes, you can.

So, never you ever give up on your dreams, and never you ever give up on your life.

14. Track your progress

Our next point is to track your progress, track your progress every day and every week. If you are serious about your goals then doing this will help you a lot on your muscle-building journey.

Track your weight on exercises every day and try to lift heavier than that weight. when you lift more, you will extremely force your muscles to get big in size. this called progressive overload.

Take your selfies every single week and identify the changes. Track your weight every single week. This will help you a lot. Make written notes for it.

15. Mindset

Muscle building is not so easy. it takes time to build muscle. it's not possible to transform your body in 1 month or 6 months naturally. its takes years.

So, stay consistent in your workouts and diets, never miss your workout, and never cheat with your diet.

Be disciplined also, because discipline is also one of the major factors to achieve your goals. not only in fitness, discipline is important in achieving any goal in life

And, a positive mindset is also important. be positive in every part of life.

And in last, I want to say that consistency, discipline, and a positive mindset is important to achieve physical goals or any other life goal.

CONCLUSION - Muscle building is a long term process, stay consistent, disciplined with a positive mindset, and follow all the tips that have been given here and I am sure you will achieve your goal.

If you like this article, I've it a share please and I thank you for reading.

GOOD LUCK