How-to Guide to Build Muscle Bulk

There is a lot of confusion these days and even misrepresentation of how to build muscle bulk. If you rely on magazines you'll be told all the things you need to buy which also happen to be products they are selling, (hint, hint). Or you may be learning from a friend who really doesn't understand proper technique unless of course he is a certified personal trainer. So in order to help you achieve the most in your quest, here is a quick How-to guide to build muscle bulk.
Eat more calories, about 200 to 300 more per day. Make sure these are a healthy calories focusing specifically on complex carbs. Protein supplementation in huge quantities is NOT a requirement. I know that goes against everything you've heard but the thing is that your body not only needs but can only use so much protein. 1.5 grams of protein per Kg of body weight is all that is necessary. The rest will be expelled as waist or stored as fat, yuck!
Work your body to failure on every workout. Push yourself but don't hurt yourself. You can do a whole body workout in a 1 to 2 hour session depending on how much time is spent stretching, warming up and cooling down. Complete a one to two warm-up sets of 10 reps at about 60% of max weight. Then perform a three to six set follow up of 3 to 8 reps each set depending on how heavy you go. Obviously, the more weight you lift the fewer reps are required. And don't forget to rest between sets. From 3 up to 5 minute rest periods should be taken when lifting the heaviest weight (IE: 85% of max or more).
Cardio is a good thing. Only marathon type training would cause any muscle loss so down worry about getting on a treadmill and getting your heart pumping at a moderate rate for a 20 minute session 3 times a week. IT's GOOD FOR YOU.
An absolute must in any how to guide to build muscle bulk is to use proper form. This will ensure that you always get the most out of your workouts and is your best hope for avoiding injury. So you may be asking what proper form is. The answer is that it's several things such as:
• Perform slow controlled moves. Lift using one swift move on the resistance, pause, 3 to 4 second count in a slow controlled move on the release, pause, and repeat. NEVER just drop the weight. (The pause prevents lifting based on momentum which causes every other muscle to assist in the lifting and takes the work away from the targeted muscle.)
• Exhale on the power portion of the move. Inhale on the negative or release portion. Don't hold your breath.
• Always use the full range of motion. This prevents inflexibility.
• Always use proper safety measures such as a spotter when necessary, wear a weight belt if necessary, use collars on barbells and dumbbells, warm-up and stretch before the lift, and re-rack weights and dumbbells. Doing these things help prevent injury. Staying healthy and injury free is important to allow you to continue training and building muscle.
This how to guide to build muscle bulk should give you the basic information you need in order to increase your muscle size. In fact, implement these rules when lifting and you'll build muscle bulk immediately.

Learn how a skinny guy with absolutely no muscle bulk gained over 50 pounds of muscle in less than 6 months using these principles. Find out here build muscle bulk. Get more how-to tips at How-To Guide.

Jo Chris studied and taught health and fitness principles for over 9 years. Dedicated to helping others learn about the benefits and reap the rewards of good physical health as well as achieve their own fitness and weight loss goals. A commitment is made to provide accurate and honest information about healthy fitness, muscle building and weight loss techniques to help ensure your best health.