The 3 Keys To Building Muscle

There is so much confusion floating around the web about how to build muscle.

But the fact is; there are some basic scientific fundamentals that will guarantee success. I wasted years doing everything wrong before I stumbled upon the right path through my own research and experimentation. Don't make the same mistake I did - read this article!

Once you understand these principles, you are well on your way to building a body that was once just a dream.

Here are the top 3 keys to building muscle.

(1) Use The Optimal 'Growth' Rep Range

'Rep' means repetition. A repetition means lifting and lowering a weight. But is there an optimally effective repetition range for stimulating muscle growth? I believe there is.

I've seen so many questions on Yahoo Answers from people wanting to know how many reps they should do. Well, 8-12 reps on any given exercise will stimulate most muscle growth. Low rep ranges of say 3-6 work well for building strength, but not necessarily for muscle hypertrophy (hypertrophy just means growth).

The National Strength and Conditioning Association (NSCA) holds this position also...

"Shorter bouts of anaerobic training (2 to 4 repetitions) are best for improving muscle power, moderate bouts of anaerobic training (5 to 6 repetitions) are best for building muscle strength, and longer bouts of anaerobic training, 8 to 12 reps per set, are best for increasing muscle hypertrophy."

(2) 'Progressive Overload' is the Key to Ongoing Success

We all know that the body adapts to its environment. And you should take advantage of this fact!

How? Place an ever-increasing demand on your muscles and they will be forced to adapt. Using the same weight and completing the same number of reps in every exercise is a recipe for failure.

Your goal is to increase the weight used, or the amount of reps completed as time goes by. Since you will be using the 8-12 rep range, this means that whenever you can get 12 reps in any given exercise, make a note to increase the weight next time around.

(3) Eat the Correct Amount of Protein

Did you know that muscle tissue IS protein? Yes indeed, muscle is basically water and protein.

A session in the gym merely 'stimulates' the growth process to begin; it does not 'produce' it. The production of muscle mass comes in the rest period after the workout (usually takes 48 hours, but can take longer).

The fuel that the body needs to repair your damaged muscle tissue is protein. If you don't get enough, you simply won't be able to build maximum muscle.

To make sure you are getting enough, use this formula:

Consume 1g of protein for every pound of body weight.

So if you weigh 165lbs, shoot for 165g protein per day.

The best sources of protein for building muscle are 'complete' proteins that also have a high bio-availability. Make sure you include these foods in your diet:

• Whey Protein
• Eggs
• Fish
• Beef
• Chicken
• Milk
• Cheese
• Nuts & Seeds