Anybody that has just wanted to put on muscle knows and can sense some of the frustration that you feel when you're trying to put on muscle but you just can't get there. From all of the way going back to the days of those little cartoons with the guy on the beach, the skinny guy getting kicked by the guy with the big muscles. And so you work real hard trying to make those muscles. But in many cases some of those just are the basic principals of how to make muscle were over looked and sometimes are not defined clearly enough.
I think there's three main things that you need to consider, and the all, is a lot that falls under these three things. But the three main things that you need to keep in mind if you're trying to bulk up and put on muscle or lean muscle tissue. One, is you have to stay well hydrated, you need to make sure you're consuming a lot of water everyday.
A good place to start, even for someone who's doesn't even weight too much, even somebody who weighs 156-160 pounds, or even if you're a lady who weighs a lot less, you want to start somewhere between two liters and three liters, minimum, every day.
The next thing you want to do is you want to make sure that you're training with the proper protocol and training with the proper stimulation to literally cause muscle growth. And the last thing is going to be you caloric intake. Your caloric intake needs to be high enough to not only meet the needs of your daily over load that you're putting on the muscle, but literally aid in the recovery of the muscle, so it would actually be a little bit higher than they would normally be just for maintenance.
So in other words, if your maintenance calories on a daily level, were to be, let's say 2200 calories. You would be consuming at least 2700 calories a day, to be on a path to put on one to two to three pounds of solid, lean muscle quite possibly by the end of that month, and even more if you're doing everything else right, and even adding more calories.
But the calories have to come, the right types of calories, they have to be lean proteins, complex carbohydrates, they have to be timed properly, but you've got to make sure that your getting calories above your normal basal rate of just maintenance.
Hydrated, water, again, think about it as being something that's absolutely priority. Your muscle cells are made up of mostly water. So without water think about, how is that going affect your muscle contractions and your muscle growth? Without the proper amount of water, you're literally going to cause protein decrease. The very reason why you worked out is going to actually go in backwards your muscles are going to become catabolic, which means everything that you did in the gym is wasted.
So bulking up requires, number one, that you ingest and stay well hydrated. I would say anywhere from, ten ounces of water for every 15 minutes that you workout is a good place that just start. Which would mean anywhere from 40 ounces if you're working for a good, long hour. A 40 ounce bottle of water would be baseline. To cause enough damage if your doing full body workouts everyday because, muscle growth ultimately comes from muscle strength. If you're getting stronger, you can be sure that your muscles are accommodating that and you are literally putting on more muscle, but you can't do that if your working your entire body everyday. You think of it in terms of, you're starting with your shoulders, your working your arms and then you do your legs. Now if you're doing your legs last in the workout, what do you think that's going to mean for how much your going to able to squat or leg press or whatever? Well obviously that muscle group's going to suffer now, because by the time you get to the legs, you're tired, you're weary, your glycogen storage has been depleted.
Therefore, split your body parts up. Two or three days on, one day off, two or three back on. And legs one day, shoulders and arms or, push-pull is usually a good principal but make sure that you're having maximum strength for the muscle groups that your working on, like back, tris, and so on.
And then, last thing, make sure that your calories are there to meet the needs of that heavy duty hardcore workout. And as far as the workout goes, intensity is the 1 word that I would emphasize is, because without intensity, you're get the workout everything you have in your heart and in your mind. You want to see the workout before you enter into the gym. Literally, you want to almost try to see every rep and set. And increase in-pound on a pretty consistent bases, then you'll know that you're gaining muscles. If you're getting strength, your gaining muscle and the only way you can do that is by keeping a journal and keeping a tab of exactly how much you're lifting in any one given exercise.