Muscle-Building is not easy. Every guy knows that.
Yes, you go into the gym, and you lift weights, and you may seem some gains. But if you really want to pack on serious size and muscle, you need a plan, and it’s more than randomly picking up a few dumbbells, and slamming through some reps and sets.
Instead, there are defined tactics, both in terms of diet and in terms of training, that get you the results you want. And those tactics generally take a bit of planning. “Workouts without a plan just won’t get you to the goals you want,” says MH fitness director Ebenezer Samuel, C.S.C.S. “You need a strategy.”
That strategy doesn’t need to be so rigid that it leaves no room for fun. Quite to the contrary, you can still enjoy a good meal, and you don’t need to spend hours in the gym, as long as, when you’re in the gym, you’re training smart. These tips can help, whether you’re a beginner or somebody who’s just at a training plateau.
The 10 Principles to Pack On Muscle
1. Maximize Muscle-Building
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
Shoot for about 1 gram of protein per pound of bodyweight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.
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