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The Simple Basics of Building Muscle

I'm going to simplify the process of building muscle for you. So if you're looking to gain muscle mass, you'll definitely want to read this entire article.

The more weight you lift, the more overload you put on the muscles. As a result of this increased overload, the more muscle you build . And that's a good thing because gaining muscle is not a difficult thing to do, as long as you do 2 things right.

1. Lift heavier weights over time. 2. Eat supportively to grow muscle

Let's tackle each of those here.

The key to muscle growth is overload. Not just lifting a weight, but a weight that gets heavier, over time.

Want to know how to gain muscle? One week, lift 20 pounds. Next week, try 22 pounds. Next week, 25 pounds.

Progressively heavier weight, over time, stresses and forces the muscle to respond to that additional stress by getting bigger.

Providing you eat enough calories to be used to grow the muscle. Lift heavy. Eat enough quality calories.

That's muscle growth, in it's most simple form.

To show you an example, here are some of the lifts I was doing In January of 2001.

Flat bench press--285 pounds Incline bench press 215 pounds Squats 385 pounds Alternate dumbbell curls--50 pounds each arm Straight bar bicep curls--100 pounds Seated dumbbell shoulder presses--50 pound dumbbells 1 arm dumbbell rows--60 pounds

About 12 weeks after, my lifts were:

Flat bench press--365 pounds Incline bench press 265 pounds Squats 525 pounds Alternate dumbbell curls--80 pounds each arm Straight bar bicep curls--145 pounds Seated dumbbell shoulder presses--90 pound dumbbells 1 arm dumbbell rows--120 pounds

And guess what happened as a result? Yes, I gained about 20 pounds of muscle in this time period, because I forced my body to do it.

It was this increase in overload that made my muscles respond and get bigger. I also ate enough protein and calories to give the raw materials needed.

The whole point of this is to show you how muscle gains are going to occur. By lifting more weight, over time.

Nothing else will stimulate muscle growth. So if you've been lifting the same weights for the past year or more, chances are, you haven't gained very much


muscle.

So, to change this, start trying to increase all of your lifts, the next time you step in the gym.

Muscle growth occurs from lifting heavy and eating supportively. If you continued to lift the same old weight over time and time again, your body has no need to create new muscle growth and strength.

It can already handle what it's doing with what you have.

And finally, always keep a written journal or log for your workouts. If you are at all serious about building muscle and increasing strength--this is a must.

It's the only way you can keep track of your lifts and know when its time to go up in weight.

Just use a small pocket notebook and write all your lifts and weights used in it.

Please do this--it's that important.

Let's say you didn't use a notebook and decided to go by memory. Say that you had a great bench day and ended up going up 5 pounds in weight.

But you fail to write it down and think, "I'll remember that I went up."

Now, a week goes by and you've totally forgotten the weight you used last bench day, so bench time comes around again and you're scratching your head, wondering what it is you last did for weight.

Chances are you're going to put on your old weight, not the new weight (that you added 5 pounds to). When that happens, you went backwards and have lost the progress you made.

Believe me, forgetting your weights happen.

You have 30 or so exercises to keep track of, it's easy to forget one or two of your weights.

And if you forget a weight and do the same weight again when you should have went up, you just wasted your time and energy.

You just did something you were already capable of doing and have missed the chance to increase the overload you were using (and in turn, the muscle and strength that would have come with the new overload).

Please use a journal for your workouts. It's just one of the simple basics of building muscle.

About the author:

Start building muscle in the least amount of time possible. Personal trainer and natural bodybuilder Shawn Lebrun gives you a step-by-step training and nutrition program: Shawn Lebrun Fitness

 

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Content Menu
  • 10 health fitness tips

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  • 15 muscle building rules for skinny guys and gals part 1

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  • 195 000 die annually from hospital mistakes

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  • 5 fitness myths that are responsible for thousands of fitness failures

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  • 6 advantages of free weights over exercise machines

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  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

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  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

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  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

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  • acupuncture weight loss with 5 step plan

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  • american bodybuilding doing it the american way

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  • andropause and dhea

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  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

  • are there hormones in your whey protein

  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

  • a nutritionists insight on arthritis

  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

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  • building a better body one brick at a time

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  • build big muscles fast gain muscle mass guide

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  • build more muscle and lose more fat by discovering the power of training variables

  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

  • bunions and hallux limitus

  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

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  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

  • diet information the atkins diet

  • diet information the cabbage soup diet

  • diet information the south beach diet

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  • diet red flags

  • diet tips experience the benefits of weight loss

  • discovering msm

  • discover the 8 steps to a mountain moving faith

  • discover the best weight loss exercise

  • discover the truth about eating too much protein

  • does creatine really help build muscle

  • does natural pain relief really exist

  • does your current exercise practice increase or decrease your stress

  • does your weight loss plan include these 10 essential steps

  • dont just rent your body

  • dont weight you can be active at any size

  • double diabetes placing your kids at even more risk

  • do electric ab stimulators really work

  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

  • dr bobs medical newsletter oct 2004

  • dumb lamp

  • eastern systems for your health and strength

  • easy steps to prevent mesothelioma

  • eating to build muscle and lose fat

  • eat fat to burn fat

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  • eat to get big

  • eat what you like and still lose weight

  • effective weight loss

  • effects of no2 supplement

  • eight fitness tips for the combat realist

  • elderly need to drink more water

  • eliminating heavy metal toxins naturally

  • elliptical trainers are they the perfect workout

  • elliptical trainers they are not the perfect workout

  • emotional intelligence brings results

  • enzymes and modern stress

  • ephedra its not just for weight loss anymore

  • everyone wants to be an underwear model

  • exercises for better sex

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and the time clock

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  • exercise at any size

  • exercise for immunity

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercising for life the magic is in the synergy

  • expert tips for smooth healthy and beautiful skin

  • falling up the stairs

  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

  • fitness related benefits of massage

  • fitness supplement

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  • five reasons you should drink more water

  • five tips for easy weight loss

  • follow the path of most resistance

  • foods not the problem its the solution

  • formaldehyde in your home

  • four keys to overcoming your nervousness around women

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  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

  • getting fit with a smooth treadmill

  • getting kids moving help for overweight teens

  • getting strong for capoeira

  • getting your muscles full hard shredded

  • get a great workout at home even on a small budget

  • get back to basics

  • get fit by getting fat

  • glucosamine review and potential benefits

  • going basic with natural bodybuilding

  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

  • grow taller through stretching exercises

  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

  • heart friendly foods

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  • heres my muscle building equation

  • heres the quickest way to build muscle and lose fat

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  • how does whey protein affect my body

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  • how many calories can i have and still lose weight

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  • how one person namely me could be a beginner for 16 years

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  • how to avoid common diet scams

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  • how to build muscles and own that v shaped upper body

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  • how to lift weights to lose weight

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  • how to overcome workout plateaus

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  • how to stay fit while working from home

  • how to substitute fat in your everyday diet

  • how to supercharge your energy levels

  • how to supercharge your energy levels through exercise

  • how to take bodybuilding pictures

  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

  • improve memory how much can i improve my memory

  • improve your word power build your vocabulary quickly and easily

  • improving posture with orthotic shoe inserts

  • im whispering ibs an unpleasant subject

  • inactive alert essential proteins for sedentary people

  • index

  • is body mass index or bmi a real measure of obesity or is it flawed

  • is ephedra a miracle cure

  • is shiatsu massage the ultimate stress relief treatment

  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

  • learn how to reduce your body fat

  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

  • living with chronic illness disorders are you a survivor

  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

  • lose weight find hidden calories

  • lose weight with soy

  • losing body fat by building muscle

  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

  • managing your pain in three easy steps

  • massage that bridges the space between body and spirit

  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

  • men and stretchmarks

  • minerals

  • monitoring your weight loss progress progress dont guess measure

  • more powerful tips to help you become a highly effective speaker presenter

  • more than facial exercise facialbuilding

  • motel madness staying fit on the road

  • movement that matters exercise with a greater purpose

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  • muscletech gakic a new era in musclebuilding performance

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  • muscle building tips and supplements dos and donts

  • muscle building tips dos and donts

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  • prime that pump part 1

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  • protect against mesothelioma by avoiding asbestos

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  • ten of the best supplements that men need for optimum nutrition today

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