If building muscles was as easy as finishing a box of pizza, 6 burgers, a large pack of French fries, or a slice of steak every single day, then I don’t think anyone would have problems bulking up. Unfortunately, it takes more than eating unhealthy food to build your dream muscles. While plenty of muscle builders encourage one technique over another, I say it takes a smart approach to get things done. Basically, it involves multiple facets in one’s lifestyle:
You need to eat a lot in order to bulk up. However, as mentioned, this doesn’t mean downing unhealthy caloric sources. You need to be smart in choosing healthy sources of protein (e.g., salmon, skinless chicken thigh, lean beef, bison), carbohydrates (e.g., quinoa, rolled oats, sprouted grain beans), and fats (e.g., avocado, extra virgin coconut oil, coconut milk). In a report published by CNN, it says that men who want to add more muscle will need 1.2g to 1.5g of protein per kilo of body weight.
Although there are other prerequisites besides hitting the gym, you have to realize it is the core aspect of bulking up. Intense weight training is essential to increase one’s size. To trigger hormonal responses needed for muscle growth, you need to lift weights that are so heavy you can do no more than six to 12 repetitions without taking a rest. Lifting weights that you can easily do 50 repetitions of will only tire you yet will not help in achieving your goals.
Sleep may not come across as important, but in truth it really is. You need adequate rest for the body to cope with the strain you are subjecting it to. Without it, your gains will be so much slower in manifesting themselves. Testosterone, growth hormone, cortisol, and insulin sensitivity levels may also drop with inadequate sleep. These will ultimately make you less capable of lifting weights, fatter than you imagined, add less muscle, and slower to recover. Since it is only during sleep that your body can recover from the day’s beatings – torn fibers, fluctuating hormonal levels, etc., then getting enough rest is equally important as hitting the gym.
Seriously, there is no best way, nor an easy way, to get those muscles you’ve always wanted. The amount of attention and effort you put in will reflect on your body. Thus, all these aspects should be considered.