How to build muscle

In order for strength exercises to gain the maximum benefit and effect, there are seven basic rules that allow you to correctly build the training process.

Rules for building muscles

If you adhere to the following seven rules, then strength training will bring maximum results.

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Provide enough energy

The main problem for ectomorphs – naturally thin people who set out to increase not only muscle, but also total body weight, is the inability of the body to store large amounts of energy. Lack of sufficient energy reserves does not allow both active strength training and muscle building.

And if you do not provide an additional source of energy in the form of special sports nutrition, then no result will be achieved. A quarter of an hour or twenty minutes before training, you need to drink a cocktail of carbohydrates with a small portion of fast proteins, take BCAA amino acids during class, and then take sports protein.

Use basic exercise

The body can only work in an intensive mode for a certain time. To use it to the maximum benefit for training, you need to focus primarily on basic exercises. The recommended number of approaches is from ten to fifteen sets.

The basis of the training should be multi-joint exercises that are important for increasing hormonal levels and growing muscle mass. To avoid overtraining, you need to exercise three times a week, devoting at least forty-five minutes to the workout. This does not include warm-ups and cool-downs.

базовые упражнения

Do at least five to seven reps

Muscles begin to grow when they cannot cope with the current load. And if each workout reaches the limits of physical limits, the body, seeking to expand its capabilities, will “push” the muscles to the process of building volume and increasing strength.

The final repetition of the exercise should go with difficulty and be performed so that there is no force on one more. This is achieved not by increasing repetitions, the optimal number of which is from 5 to 7, but by using a lot of weight, suggesting that you have good insurance or work under the careful guidance of a trainer.

Increase calorie intake

Chronic lack of appetite is another problem for ectomorphs. The body continues to ignore signals about the need for an additional source of energy from muscle tissue, it requires only as many calories as needed to ensure normal functioning. This inhibits muscle growth.

Increasing the calorie intake of your usual diet by 15-25 percent is the main rule for gaining muscle mass. You need to consume at least 2500 kcal per day in the form of the right carbohydrates and fats. The amount of proteins ranges from 1.5 to 2.5 grams per 1 kilogram of the athlete’s own weight.

Use supplements

The easiest way to optimize metabolic processes is to take a high-calorie sports supplement. It is necessary to consume protein shakes with creatine several times a day, regardless of whether there is a feeling of hunger or not.

Pre-workout complexes and caffeine help increase the effectiveness of workouts. They increase the blood supply to muscle tissue, which allows you to expand the energy depot and ensure further growth of muscle volume.

Monitor the achieved results

мониторинг достигнутых результатов

The habit of writing down the results achieved at the end of each week may seem like a waste of time, but it is very important for proper training planning. It is necessary to make notes on the weight, exercise program, diet, well-being.

The feasibility of such an analysis is due to the fact that you need to be sure that the hours spent in the gym bring results. And if at first these notes may seem unimportant, after a month it will become clear why they are so valuable.

Set only realistic goals

Assessment of your strengths and capabilities must be adequate. There is no need to draw a parallel between yourself and professional bodybuilders who have been engaged in bodybuilding for many years, know all the rules and nuances of strength training.

The average possible muscle gain per month is about 0.5-1 kg. In the first year of active training, you can gain from 6 to 8 kilograms. It will not work to turn into Schwarzenegger in 12 months, because he has reached his form over the years of hard training.


To build muscle, you need to focus on performing basic multi-joint exercises, increase the calorie intake, and, most importantly, analyze the chosen approach to the training process and nutrition every week.