Building muscle requires more than lifting weights.
Discover how to build muscle and address the challenges each body type may face as we reveal some of the secrets to bulking up – and do a little myth-busting along the way.
With these hints and tips under your lifting belt, you can take your fitness and sport to the next level. From nutrition to training practices, we’ll explain what you need to do to make some serious muscle gains.
What’s in our guide:
Building muscle mass
Whether you’re a seasoned pro or fresh to the weights room, learning how to build muscle is a big part of achieving your goals. If you’re looking to build strength, create a killer aesthetic or take your fitness to the next level, you’re going to need to add muscle. Muscle makes you stronger and more powerful whether you’re a weightlifter or a sprinter so you can perform better in your chosen sport.
Start transforming your workouts and learn how to build muscle for your body type.
How muscle is built
Putting on muscle is more than just lifting heavy weights in the gym. You might have a challenging training plan, but without the right nutrition you could miss out on some crucial gains.
Lifting weights put your muscles under strain, breaking them down so they can grow back bigger, better and stronger. Your body has to adapt to this new strain and does so by building more muscle fibers. The more you lift – both in weight and frequency – the more muscle your body builds to adapt, and the stronger you get. To fuel that growth, you need protein – the essential building blocks for your muscles.
Protein is made up of amino acids, which make up the fibers in your muscles. Found mainly in meat, you can also include protein in your diet through high-quality supplements such as Impact Whey Protein and Micellar Casein.
But to really help your muscles grow, you need to consume more calories than you burn. A great way of adapting your diet to this extra calorie intake is by working nutritious supplements into your daily routine. To up your carbs you can use Instant Oats or for a quick hit of protein combined with energy-packed carbohydrates,
Check out our Hard Gainer Extreme, created to help you put on mass. Whatever your goal, everyone’s body is different, so to make sure you know how to build muscle for your body type, we’ve broken it down.
Beginner body: How to build muscle fast
- Start slow
- Get advice
- Up your carb and protein intake
- Make use of the post-workout window
If you’re just starting out on your fitness journey, you’ll want to know how to build muscle mass fast. To get the party started, start training just three times a week, as it might take your body a while to get used to the muscle soreness. Up the frequency of your workouts as the initial soreness phase begins to calm down.
If you’re not sure about how to lift or where to start, speak to a personal trainer and explain your goals, ensuring they show you the proper technique to avoid injury. Once you’ve got a program, start lifting, push yourself and lift as heavy as you can without hurting yourself.
Get the most out of your training by combining it with the right nutrition, ensuring you’re in a calorie surplus and eating plenty of high-protein, high-carb meals.
When you eat is almost as important as what you eat. Maximize your gym time by taking on carbs and protein before and after a workout. Carbs before the workout give you plenty of energy to lift heavier and go further. Taking on protein between 30 minutes and 1 hour after a workout – also known as the post-workout window –helps you maximize muscle growth, with the carbs transporting the amino acids to your muscles faster and more efficiently. Go further and faster with our range of muscle gaining supplements.
Ectomorphs guide: How to gain muscle mass for skinny people
- Eat more
- Up your carbs and protein
- Workout slowly
- Lift heavy
Ectomorphs are naturally lean- which means building muscle can feel difficult. You might put hours in at the gym, yet not see the increased mass you’re looking for. But by changing the way you train and altering your diet, you could soon start to feel the rewards.
Lifting weights is great, but the way you’re timing your sets might need to change. Take longer rests between each set to allow your heart rate to drop. Focus on weights over cardio. By doing this, you’ll keep your heart rate low, so you don’t enter the aerobic zone and burn too many calories.
To complement this kind of training and see the results you’re looking for, you need to eat more and often. Up your calories by including more carbs in your diet, and give your muscles the fuel they need to grow with increased protein. Include a muscle-gaining supplement such as our Hard Gainer Extreme into your diet for a massive dose of quality protein and slow release carbs.
Timing is also key to creating serious muscle. By taking on carbs and protein in the form of Total Oats and Whey immediately after your workout, you’ll cut down your recovery time and increase your mass faster so you can get back to smashing your goals ASAP.
Endomorphs guide: How to gain muscle mass if you’re bulky
- Workout with high reps
- Eat plenty
- Plan your carb intake
- Up your protein
An endomorph usually has a heavier bone structure, wide waist, larger hips and a slower metabolism. Learning how to build muscle mass is all about altering your training and nutrition to suit your own physical makeup.
If you’d like to burn fat while you’re working out, lift weights with high frequency, upping your reps and shortening your rest periods. This raises your heart rate and boosts your metabolism. By working on the major muscle areas and combining your exercise with the right nutrition, your body will start to build muscle. Nutrition to build muscle for an endomorph means consuming more calories than you’re burning.
Meal timings can really help in maximizing muscle growth. Keep your carbs moderate to low throughout the day, then save your carb-heavy meals or carbohydrate supplements for before and after training. By taking them before you work out, you’ll have the energy to do more and go further in your workout.
Fast acting carbs like Maltodextrin and Dextrose will give you a quick boost that could take your workout and gains to the next level. Complement that with Impact Whey Protein after your workout to help rebuild your muscles.
Mesomorphs guide: How to build more muscle
- Mix up your routine
- Up your calories
- Take on protein supplements
One of the most aesthetic and athletic body shapes, mesomorphs naturally bear muscle. You might already have a decent amount of mass, but if you’ve started to plateau it’s likely you’ll need to make a change to your regime to reach that next level.
To get better results, mix up your routine. If you’ve been working low reps, up them slightly to really push your body. Alternatively, a mesomorph can also benefit from lifting heavier weights at lower reps, rather than low weight high reps. Whatever routines you’ve had in place, always try new workouts to maximize your gains.
The biggest culprit of a plateau for a mesomorph is diet. You might still be working at 2,500 calories a day, despite your muscles having grown since you first started. This may now be your maintenance calories rather than your surplus. To keep growing your muscles you’ll have to up your calorie intake again. Use muscle gaining supplements to boost your dietary needs and reach that next level of strength.
By knowing how to build muscle through diet and training, you’ll be fully equipped to reach that next level of fitness. Transform your performance and reach your goals with the right nutrition and protein powders from Myprotein.