Building muscle isn’t as hard as people say it is, staying healthy is even easier.
Lots of people struggle to gain weight, I see guys in the gym lifting almost every single day and they fail to put on any size.
There’re lots of factors that can impact your muscle-building journey negatively. The first thing I would tell hard-gainers to do is to eat. Eat a lot. Eat lots of eggs, brown rice, and chicken. These are foods that are high in macronutrients and will put on size.
If you on a budget and you’re struggling to put on size, try the Madcow program. Madcow is a guaranteed way of putting on size. It’s very simple. All you do is drink a gallon of milk per day.
Madcow provides you with more than enough macronutrients you’ll ever need to build some mass. One gallon of whole milk contains 196g carbs, 132g protein, and 36g of fat. Make sure the milk you’re drinking is high-quality and grass-fed.
It’s not necessary to start with one-gallon tho. Work yourself up to one gallon. Start with a quarter, a few days later drink half a gallon, then move on to a full gallon. As soon as you’ve reached a weight where you feel you not skinny anymore, stop drinking a gallon of milk. If you do continue, you’ll just become fat and overweight.
Now that we’ve covered diet. It’s time to move on to exercise.
If you want to build muscle, you need to do compound barbell exercises and ignore all the isolation exercises. You want to train your body as a whole, gaining strength and muscle. Your first year of doing compound barbell lifts will be your foundation for years to come.
Stick with a handful of barbell lifts like the squat, bench press, deadlift, overhead press, and power clean. You could even add a bodyweight exercise like chin ups.
Less is more when it comes to gaining muscle. You don’t have to touch every single piece of equipment at the gym. Just do the important ones and you’ll be just fine.
Frequency and intensity is another big topic that cannot be ignored. For me, I feel I gain the most strength and muscle when I do a full-body split, three times a week.
I suggest finding what works for you can stick to it. If you don’t like lifting at a high intensity, you can get away with lifting 4-6 times a week. If you someone that lifts weight till the brink of death, you might only be able to lift 2-3 times a week before you burn out.
Your turn! Is there anything I missed? Let me know in the comments below.