Introduction to Building Muscle
Building muscle is something that most people have trouble mastering. Unless you really know what you're doing, muscle building can be like winning the lottery. It's hit or miss with too many people. I've built over 60 pounds of muscle onto my small frame, so I know how to build muscle. I'm here to help you understand a single concept that will take your muscle building efforts to a whole new level!
Weight lifting combined with a calorie surplus is needed for muscle building. Many people realize they need a good diet, more calories than their body burns, and a stimulus created from weight lifting in order to build muscle. Many people follow those three guidelines and still cannot build the amount of muscle that they want. Why?
The Muscle Building Concept
Do you really want to know how to build muscle? Here's what you do. You concentrate on getting stronger in the muscle building rep ranges over time while gaining 1 to 2 pounds of body weight per week. It's really that simple. In order to fully understand that concept, you must know how to get stronger in the correct rep ranges, how to gain 1 to 2 pounds per week, and how many reps to lift.
What are the muscle building rep ranges? These rep ranges are not set in stone, but I've always believed in the rep ranges of six to twelve. You get progressively stronger in these rep ranges over time and eat a calorie surplus, and I guarantee you will build muscle. The rep ranges of 6 to 12 is where I've built over 60 pounds of muscle.
How do you gain 1 to 2 pounds per week? Gaining weight is easy. All you have to do is set aside a specific time each week to weigh yourself. You will want to weigh yourself under the same conditions so that you get the most accurate reading possible. For example, weigh yourself as soon as you wake up every week on Sunday morning. Count calories each day of the week and obtain a weekly average. Use your weekly average along with your body weight measurement to adjust your calorie intake for the coming week. If you did not gain weight, raise your calories until you are gaining 1 to 2 pounds per week. Weigh yourself each week and adjust your calorie intake each week.
Getting stronger in the rep ranges of 6 to 12 requires a little more planning. A good weight lifting program will have components built into the program to help you build strength. You need to find a good program that will help you with that. For example, the WLC Program has you lift sub-maximal weight for 12 reps to start the program. You then progress throughout the weeks by increasing the weight lifted while decreasing the reps to 6.
Summary
What do you think will happen to the size of your legs if you start out lifting 135 pounds for 12 reps and finish by lifting 315 pounds for 6 reps over 10 weeks all while gaining 1 to 2 pounds per week? I know what happens! You build slabs of muscle onto your legs and your whole body.
The right weight lifting program will help you build strength in the muscle building rep ranges. Getting stronger in the correct rep ranges while gaining weight will build muscle. You control how much muscle you gain with your diet and your effort in the gym. Be consistent with your diet and your weight lifting and get the results you want! You're in control.
To find more information about the WLC Program, please visit http://www.weight-lifting-complete.com/wlc-program.html
The WLC Program is a free weight lifting program developed by me. I've used all the knowledge over my 9 years of weight lifting experiences to build the WLC Program. Read everything you can about the WLC Program, and you'll understand why it works so well!
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