Lift Heavy Things
This is a bit of an introduction for those who are just starting to lift.
The concept of building muscle is simple but not easy.
Don’t get me wrong, there are endless studies, workout programs, PDF’s, magazine articles, and forum discussions that talk about the various best practices to build muscle. Many times they all have valuable information that is right.
When comes down to it, you only need to focus on the fundamental movement patterns first (and I didn’t make these up, many professionals I deeply respect state the same message).
1️⃣Push- push-ups and presses
2️⃣Pull – pull-ups and rows
3️⃣Hinge – deadlifts and kettlebell swings
4️⃣Squat – goblet squats, front squats
5️⃣Loaded carries – farmers carry or just carry anything heavy for distance or time
After your progress with the fundamentals by mastering the movement and adding more load over time, you then can add curls, extensions, and other bodybuilding movements. Just get strong on the fundamentals first.
Eat the Food
As for the eating part, let’s keep this simple, but again, not easy:
1️⃣ Drink lots of water
2️⃣ Eat 4+ servings of veggies a day
3️⃣ Eat adequate amounts of quality protein
4️⃣ Eat adequate amounts of non-processed fats
5️⃣ Eat portions that make sense. In other words, don’t starve yourself and don’t stuff yourself. The proper amount probably is in between. To build muscle, you will need adequate calories but you also don’t need to gain a bunch of fat during the process. Make sure to adjust according to your goals.
Lift heavy things, eat the food your body needs. In the end, consistency over the long haul wins!
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