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Best ways to gain muscle size

by Shrey Chopra


The muscle-building process is not a cakewalk. It requires lots of patience, hard work, and strict dieting patterns. The longer you workout, the more difficult it is to gain muscle mass. This is the phenomenon known as ‘NOOB GAINS’. Your body responds exceptionally well to training, allowing a new male lifter to gain around 25 pounds in the first year of lifting. That means if your diet and training are adequate you should be able to gain 2 pounds of muscle per month on average. Strength leads to muscle. Progressive overloads and calorie surplus make the muscles grow in size. As a new lifter, you must incorporate compound movements in your training schedule for better results. Compound movements like bench press, deadlift, and squats increase your strength and involve multiple muscles at a time.

BEGINNER (1 YEAR)1-1.5% body weight per month
INTERMEDIATE (1-3 YEARS)0.5-1% bodyweight per month
ADVANCED (3 YEAR AND ABOVE)0.25-0.5% bodyweight per month


Women can gain roughly half the muscle of men. The same laws that govern male muscle gain govern female muscle gain. Women should seek extra 200-300 calories above their maintenance to achieve their goal.


If you want to grow like a gorilla, you can’t ignore your calorie intake. You train your muscles in the gym and feed them when you eat. This step determines the rate at which you will gain muscle mass. Tracking your daily calories, according to your BMI – BODY MASS INDEX and BMR- BASAL METABOLIC RATE is a crucial part of this step. The average person assumes their intake is low. If you ask most people what their caloric assumption is, they will assume it is relatively less. After all, they eat only two-three times a day, and it isn’t pizza or burgers during the week. The key to truly maximizing your success is objectively measuring your food. For example, try measuring your protein consumption. To build muscles you need at least 1 gm of protein per lbs of your body weight. Excess protein is always bad.


You grow when you sleep. It’s not always about the right nutrition and training. Your sleep schedule is an important factor in your muscle gain journey. When you sleep at night, the body releases growth hormone, which helps reduce stress and cortisol levels. Your testosterone levels are determined by your sleeping schedule. According to sports nutritionists, a sound sleep of 8-9 hours is mandatory for a lifter to grow and to keep his Testa levels in check.


You may have heard people complaining that their biceps are not growing or legs are not getting stronger. Training volume and intensity leads to growth. Total reps X Total sets are the real muscle hypertrophy. If your biceps are not growing, train them hard with great intensity and volume and LET IT RECOVER. Recovery is the factor that is ignored by many individuals. High intense workouts stress the body and muscle fiber, exercise recovery causes the muscle to grow and you will get the maximum benefit from each session.


Do you need supplements to build muscle?

 It depends upon your training and most importantly on your diet. If you’re consuming essential macros and micros required to build muscle from your diet, then supplement Is just a waste of money.

Carbs are your enemy?

Carbohydrates are the only macronutrient that is responsible for giving energy and acting as fuel to your body. When it comes to building muscle, carbs are a game changer!

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