Muscle building isn’t easy but when you begin to realize what works and what doesn’t, muscle building almost becomes second nature to you.
All it takes is experience and knowledge put into action.
In this article, we help you identify the top 10 laws that pertains to muscle building.
These ten laws are the pillars in muscle building, so you gotta make sure you follow these muscle building laws closely!
Law #1: Eat More Protein
First and foremost, the single most important key to building more muscle, nutrition-wise, is the consumption of more protein.
In the science and chemistry world, protein is known as building blocks for many important functions in the human body including hormones, digestion, and of course, muscles fibers.
In this article, we are going to talk about protein and how it relates to muscle building.
Protein is the most important component when it comes to rebuilding micro-tears that are induced by resistance training in the gym.
If you’re looking to increase muscle mass, it is recommended that you consume around 1.4 g and 2.8 g/kg of body weight. Source
Bottom line: You have to consume more protein than you usually are in order to increase protein synthesis on a molecular level which in turn affects hypertrophy (bigger muscles).
Law #2: Not All Carbs Are Equal
Carbohydrates are the main source of fuel/energy for many of the bodily functions and cellular-molecular level activities in the body.
This doesn’t mean that all carbs are created equal.
Depending on individual metabolism and body-type, it is recommended that one consume nutrient-dense, complex carbs.
Complex carbs are chemically longer and structurally more complex which helps slowly release a consistent supply of blood sugar.
This list of complex carbs includes:
- Whole-grains
- Legumes
- Sweet potatoes
- Nuts
- Fruits & Vegetables.
More Info: A Complete Guide to Complex Carbohydrates
Law #3: Drink Loads Of Water
Just as muscles and increased protein is a major law in muscle building, do not neglect another key law to muscle growth:
Water
Remember, our bodies are comprised mostly of water.
Skeletal muscles are comprised of 70% water!
This is crucial to understand because muscles will not properly function without the presence of water.
It is recommended that you consume around 3.5-7 liters of water per day.
More Info: Your Muscles Are Thirsty: Here’s Why
Law #4: Resistance Training
Stimulate muscle growth by incorporating a workout routine into your schedule, preferably weight bearing exercises such as dumbbells and barbells.
These kinds of exercises are some of the best muscle-building exercises that you can do.
Machines are totally fine and recommended, but free weights help stimulate more muscle growth thus inducing more hypertrophy within a muscle.
Add at least 3 to 4 workouts per week for normal muscle growth; perform some form of resistance training at least six times of week for maximum growth.
More Info: How do muscles grow?
Law #5: Get More Sleep
Getting more sleep is an absolute must if you’re looking to gain more muscle.
More sleep is probably in the top 10 most important laws in muscle growth.
That’s why it is included in this article.
It’s that important!
During sleep, our bodies recover and repair different functions and bodily tissues.
This does include muscle tissue which is repaired after a strenuous workout.
During sleep, human growth hormone is secreted the most which also is crucial to muscle repair and muscle growth (hypotrophy).
Research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being. – Bodybuilding.com
More Info: The Importance Of Sleep!
Law #6: Take A Multivitamin
Unfortunately, many people who want to build more muscle underutilize the importance of multivitamins.
What that means is that many people don’t take a multivitamin on a daily basis.
For the body, a multivitamin provides many different nutrients and vitamin elements for the complete function of complex systems in the body including muscle growth.
Without these nutrients and vital elements, performance in the gym will go down and muscle growth will decline in terms of metabolic efficiency.
Bottom line: Do not neglect the opportunity to maximize muscle growth by taking a necessary multivitamin on a daily basis.
More Info: Why You Need A Multivitamin To Achieve Your Health And Fitness Goals!
Law #7: Choose A Protein Supplement
Nothing, I mean nothing is as important as consuming enough protein when you’re trying to maximize muscle growth.
Honestly, it can become quite difficult to consume enough protein from whole foods/sources!
That’s why protein supplements are available on the market for this single reason.
Remember from the beginning of this article, protein consumption should be increased when building muscle.
I personally try to aim for about 50% protein for total calorie consumption of the day.
It doesn’t matter what kind of protein supplement you take (whey, casein, beef, soy), as long as you consume more than half of your calories in protein.
More Info: The 3 Best (and Worst) Protein Powders for Muscle Growth
Law #8: Keep Workouts Around 1 Hour
Many people who want to build more muscle have the misconception that one must spend countless amounts of time in the gym in order to maximize muscles growth.
That’s simply not true!
In order to maximize muscle growth, optimal time spent doing the workout shouldn’t exceed more than 60 minutes.
Preferably around an hour at a time.
When your workouts drag on beyond an hour recovery from one session to the next may become more difficult. – jasonferruggia.com
In different studies, it was proven that the cortisol levels begin to rise during training session, only 45 minutes of intense work.
Upon entering this stage, the body begins progressing in the wrong direction and muscles begin to fatigue.
Other negative side-effects are caused by overtraining thus it is important to remember to keep workouts around 45 minutes to 1 hour long.
More Info: Working Out More Than 45 Minutes? STOP IT!
Law # 9: It’s A Lifestyle
Bodybuilding and muscle building in general falls under the category of fitness and health.
This means that muscle building should become a part of your life.
If you look at muscle building outside-the-box, it isn’t just going to the gym, working out, and poof!
Muscle suddenly appear!
Knowledge is power and the more you know, the more you’re going succeed and better induce more muscle growth.
Study and read up on every source possible and put it into good use.
Incorporate the knowledge you sponge up and make it apart of your life.
Muscle building is a lifestyle!
Law #10: Everybody Is Different
Everybody is unique.
Same can be said about bodybuilding, fitness, and especially muscle building.
Just because a system or a set of bodybuilding rules works for someone, doesn’t mean it is going to work specifically for you!
That’s ok.
We all are built slightly different and some of us feature different body types from one another.
These muscle building laws are just guidelines and pointers for someone looking to improve their muscle building chances or simply for the beginner.
Whatever the case may be, trial and error is your friend.
Track your progress and record all kinds of information in order to better improve yourself.
Last but not least, remember to never give up!
