The Only 3 Things You Need to Build Muscle
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The Only 3 Things You Need to Build Muscle

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The Only 3 Things You Need to Build Muscle

When trying to build muscle, people oftentimes over-complicate things, but at the end of the day, there are actually only 3 things you need to build muscle.

Today my aim is to make you understand these 3 factors and help you realize just how simple muscle-building actually is in a broader sense of the word.

If just one of these factors is not in place correctly then you will not build muscle.

The 3 muscle-building factors are:

  • Stimulus
  • Recovery (Nutrition)
  • Rest

These 3 need to work together in unison or you WILL NOT build muscle optimally, or at all for that matter.

The Muscle Building Triangle

Think of building muscle like a triangle. If one of the sides is missing then things are not going to work!

As we mentioned, the 3 sides are made up of stimulus, recovery and rest.

The Only 3 Things You Need to Build Muscle

Stimulus

This is the part where we need to stimulate the muscle to adapt, either to get bigger (hypertrophy) or stronger.

How do we do this?

Since we mainly deal with getting bigger and building muscle on this site we will focus on the hypertrophy side of things.

Muscles are forced to grow when they are overloaded and need to adapt to the load placed on them.

As we lift weights there are small “micro-tears”, this means that the muscles are breaking down literally from the load placed on them.

We need this to take place so when we recover the body can adapt and repair the damage and allow the muscle to cope with the load we have been placing on it.

This is why we get sore a day or 2 after we have been lifting weights. It is the micro-tears.

However, for this to happen we need to ensure we are getting the STIMULUS we need.

To do this we need to:

If we train the muscles in this manner they WILL be getting the stimulus they need to be broken down and stimulate growth.

So ensure you are training properly so the first leg of the triangle is sorted.

Recovery – Nutrition

This is the most important leg of the triangle.

Once we have adequately stimulated the muscle to break down, it, of course, is going to repair itself and adapt.

However, in order for the muscle to recover and adapt it needs adequate nutrition to repair the damage done.

To Build Muscle:

  • 300-500 Calories more than maintenance
  • 1-1.5 grams protein per pound bodyweight

Simply put, you NEED to eat enough to build muscle. Around 500 calories per day more than maintenance.

If you aren’t eating enough then you can train for the rest of your life and you won’t gain an ounce of muscle!

This is because yes the muscles are getting stimulated, but they are not getting what they need to adapt and get bigger and stronger.

The building blocks of muscle are proteins (amino acids).

This is why it is imperative to not only be in a caloric surplus but to eat enough protein to build muscle too.

You need to aim to get around 1-1.5 grams of protein per pound bodyweight to build muscle.

Nutrition is where most guys make their mistakes. Don’t be one of them!

Make sure you have this base covered and you have already won most of the battle.

Rest

 

The most overlooked leg of the triangle.

Most of us have been or are guilty of this!

We train our asses off and eat perfectly, but after a while, we start seeing diminishing returns.

Why? Because we are NOT resting enough!

To build muscle we need at the very least 8-10 hours of sleep per day.

This is when most of the magic happens and the damage we stimulated in the gym can be recovered and repaired.

This means bigger and stronger muscles!

If we don’t rest and sleep enough this CANNOT happen optimally and we end up regressing after a while.

When we talk about “rest” this does not only mean sleep.

In the broader sense of the word, this applies to overtraining too. Too much of a good thing is a bad thing!

We need to allow our nervous systems to rest as well as give our muscles a break every now and again.

If we don’t we will end up having signs of overtraining which eventually leads to plateauing, regression, and eventually injury.

So if you find yourself having any of the symptoms of overtraining in our article here then it is time to lay off for a week.

We refer to this as a deload week. There are several ways to do this which you can check out here.

Conclusion

If you have these 3 bases covered you WILL build muscle.

It will be impossible not to build muscle from a scientific perspective.

But make use of the tool of the muscle-building triangle, make sure all the sides of it are covered and you will always build muscle.

Simple as that!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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