The theory behind gaining muscle is a pretty simple one. You lay the foundation for muscle growth by intense training. Allow your body the space and time to build muscle. To make your muscles bigger you also have to give your body quality food. That’s about it really.

Many people make the mistake of not sticking to this plan. So here are 5 rules that are guaranteed to pack on the muscle. Stick to these rules and you can’t go wrong.

Rule 1.

Train with the most heavy weights that you can use. Be strict and make sure your form is good. Stay within the limits of what you can lift. Don’t be too big headed and use too heavy a weight. As long as you find the weight a real challenge, then that is all that matters.

Rule 2.

Stop doing those little exercises that only hit 1 or 2 muscles. A lot of people do exercises which are not going to give them greatest results, don’t make this mistake, avoid these exercises. Look for exercises which will work  and affect all different parts of your body. Doing the squat will exercise your whole body. The big exercises are the ones that you should be using.

Rule 3.

Train progressively, this means that no workout that you do will be the same. You must always do more than your previous training session. You will have improved even if you just do one rep than the previous workout. You will notice your muscles getting bigger the more you improve.

Rule 4.

Get some quality food inside you. Your body needs to have the right fuel to be able to build muscle. Eating junk food will not help you gain muscle. Start eating more protein. Get lots of fresh vegetables. Make sure you add fish to your diet. Make sure you eat every 4 hours.

Rule 5.

Try to rest plenty. If you don’t have this rest your body cannot grow. For your body to do it’s job, so don’t train too often. You want your body to be focused on using it’s resources to build muscle. Try not to waste your energy by doing other things. If you want to run, then be a runner. You’ll need to get plenty of rest to gain muscle.

It’s as easy as that! 5 simple rules that will let you build muscle in a matter of months, if followed. Gaining muscle is not rocket science, you just need to  follow a plan.

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