The 7 Things You Have to Get Right to Build Muscle

Maximize Muscle Building

Your muscles enlarge in proportion to the amount of protein your body stores, a process known as protein synthesis.

Eat More

You also need to consume more calories in addition to enough protein. To find out how many calories you must consume each day in order to gain one pound every week, use the calculation below.

Work Big, Not Small

Curls of the biceps are entertaining, but you need to push your body further if you want to gain muscle.

Train Heavy

Extensive exercise strains the muscles both eccentrically and concentrically. When executed correctly, the force of a large weight being brought down and then raised again will result in increased muscle tearing and rebuilding.

Have a Drink First

Lifters who drank a shake combining amino acids and carbs prior to working out enhanced their protein synthesis more than lifters who drank the same shake after exercising, according to a 2001 University of Texas study.

Don't Always Go Hard

While it's important for your body to move every day, your workouts shouldn't wear you out.

Down the Carbs After Your Workout

As we've already discussed, training your muscles to handle more difficult tasks is essential to gaining muscle.