Essential Muscle Building Tips

Whatever your goal is for muscle building, it is very important to follow some guidelines when you want to quickly gain some muscle mass. Here are four very important muscle building tips for you.

muscle building tips



After a workout session your muscles require the right amount of nutrients to grow. If you don’t eat enough your body will be in calorie deficit and won’t have the fuel to build lean muscle mass. So in order to grow your muscles you need to have a calorie surplus by eating the right food.

Your recommended calorie intake depends on your age, gender and body weight. Roughly, you have to multiply your current weight in pounds by 20. Always try to get calories from healthy lean protein and complex carbohydrate sources, such as chicken breasts, eggs, fish, peanut butter, almonds, bananas, sweet potatoes, spinach, beans etc. Don’t forget the good fats that will, along with complex carbohydrates, provide your body with energy. Avoid eating sugar, white bread, white rice and white potatoes.

Following our muscle building tips will get you an improved physique in no time!

With this in mind, eat at least 1.5 – 2.0 grams of protein per pound of body weight divided into 5-6 meals per day. You can also include 1-2 protein shakes per day to increase your daily protein intake. Remember, if you don’t eat optimal amounts of protein, you will never put on the muscle mass you desire.

You should also eat a post workout meal about an hour after the workout.



Drinking enough water is extremely important. Not drinking enough water drives your body into the dehydrated state. That can cause many health problems and will affect your workout performance. Water speeds up the metabolism which can help you to lose extra weight. Drinking more water will also help get toxins out of your body.

Even a small percentage of dehydration will lower your workout performance, so you should drink at least 0.5 – 0.75 ounces of water per pound of body weight. For example if you weigh 200 pounds you should drink around 100-150 ounces of water per day.

Stay away from alcohol. Alcohol is proven to interfere with your muscle growth as it lowers your testosterone levels and has a blocking effect on protein synthesis that results in muscle mass reduction.



Work out 4-6 time per week, ideally 4 times per week. Keep your workout time  between 30-45 minutes, although optimum amount of time for training really depends on what you’re doing during that time. Aerobic sessions should be kept at between 30 and 45 minutes and strength sessions should be no longer than 45 minutes.

Do not stress the same muscle groups 2 times in 48 hours. Protein synthesis and muscle repair can take up to 48 hours. After that time targeted muscles will be recharged and ready to be stimulated again.


  • REST

In order to grow, your muscles will need rest. If you work out too hard for too long the muscle fibers will become too damaged to properly repair and grow. Sleep at least 7-8 hours per night and avoid stress since stress increases Cortisol – a hormone that makes your body store fat and burns muscle for energy. Cortisol is at its lowest and growth hormone is at its highest during deep sleep. Make sure that deep sleep stage is attained every night.

It would also be good to increase Vitamin C intake since that will result in lower Cortisol levels.

Following our muscle building tips will get you an improved physique in no time!


A System Administrator holding several Microsoft and Citrix certificates, proud father of two beautiful girls, Calisthenics addict, author and founder of this site.

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