4 Actions to Maximize Muscle Building
Of course, you must follow a diet and exercise plan in order to gain muscle. And you need to take specific actions to build muscle at the maximum rate of 2 lbs per month.
1. Eat More Calories Than You Burn
As I always say, calories are the most important factor for body transformation. And you have to be in a calorie surplus to maximize muscle gain.
A calorie surplus is simply eating more calories than you burn. But it’s not always easy to figure out what that number is.
For that reason, I have a Bulking Calorie Calculator that helps you find your personal calorie surplus. Click the link below to try it.
Find Your Calorie Surplus
2. Lift Weights At Least 4 Times Per Week
Intense resistance training is almost as important as a calorie surplus. Because without it, your body has no reason to build new muscle.
From a physiological standpoint, muscle is very expensive. So your body won’t build muscle unless it has a good reason.
Therefore, you have to subject your body to new stimulus in order for muscles to adapt and grow. And training once or twice a week isn’t enough.
In order to maximize muscle growth, you should hit the gym at least 4 days per week. But you could go up to 5 or 6 days if you’re an experienced lifter.
The Plateau Busting Progressive Overload Workout