How to gain muscle easily?

Myths

Do you really need to eat too much?

It originates from “classical bodybuilding era”, when the so-called athletes would devour even their own mother just to gain some mass, because the only thing they knew was to eat, eat and eat, if they want to grow. Thank God life is not that simple anymore…!

Do you need to get fat?

For some reason, it got widespread that during the “bulking period” it is completely normal when people get fat, and then they will cut that fat during the diet; and these are part of some unquestionable cycle of some unnatural natural order. …it is a misconception though. Competing bodybuilders did it decades ago, because at first, they were not the sharpest pencils in the drawer, at second, they were using steroids, and they were using much more when they were about to lose those fat pillows. This is not a perspective for a natural athlete. Yes, you may gain some fatty armour that you’ll need to lose eventually, but it will be rather an unwanted side-effect of your snacking and feasting on junk food rather than a concrete goal.

No, you don’t need to gain fat if you want to gain muscle.

When you are a layman, by accident and sheer ignorance, you may consider fat people who flex as muscular. Sure, probably they have some muscle mass, yeah, probably they are even strong, but if they would lose their fat, they may be even less muscular than a mediocre sprinter. Peasants like it this way, because they look big, but if you want to care about what the stupid peasants think, then you are on the wrong place here.

Does it matter what foods you eat?

If you devour all the cookie supplies of your hometown, because “hey, cookies have like 8% of protein”, then you may reach your daily protein intake target, but you certainly won’t convince anyone that you should have a right to vote.

Yes, to build muscles you need energy surplus*, but energy that builds muscle, not fat.

Which means that your diet should stay relatively clean too, you can have multiple cheat meals, but junk is still junk. Forget shitty junk food and let low-level people to eat them, if you want to be different than them, eat real food, snack real food and cheat with real food.

*To be factually correct, what you need is protein surplus, because with hard training your body will adapt even in calorie deficit, but still, a slight energy surplus with protein surplus are the two horsemen of muscle mass.

Will you get overly muscular?

Do not think you start to lift and accidentally look like a veiny cloud. Hypertrophy is the muscle’s maintenance. It means the muscle is used, not your vanity to get bigger. People work for that full-time, spend tons of money and use drugs enough for a third world country to look like that veiny cloud, so if you thought you pick up a dumbbell and the gym fairy enchants +50 kg of muscle on you out of nowhere, then you need to stop using LSD, seriously.

Will you lose your muscles after you stop?

Have you seen a marathon runner who had the same performance after they quit? Have you seen a graduate who remembers what they studied years ago? Why would be the muscle the only thing that remains after it’s not used?

Don’t think you skip a meal or a workout, or just go on a vacation and you’ll lose everything you worked for.

Your body adapts, it won’t maintain the muscle mass that needs energy, it will build it down slowly. The emphasis is on word slowly, but then gonna gain it back quickly. The painful truth is that during a 2-week vacation you literally lose zero gram of muscle, it just becomes covered with more fat thanks to all the shit you ate and drank during your trip thinking you’ve got some amnesty from fat jail. The only scenario you can lose muscle during a vacation is by getting some nasty STD from a cheap hooker.

Will you have hanging-wiggling skin at late age?

You may have seen photos of people with wiggling-wrinkled skin, but they were someone who had been extremely obese, and then lost fat, not muscle. Of course, if your body surface is 3x as much as in normal, your skin won’t just shrink back into normal, but that is not a concern in bodybuilding at all…at all!

OK, maybe you’ve seen former pro bodybuilders that look like soaked raisins, but apart from the mere fact that other people at that age look much worse, they were not natural, and they used so much growth hormone that their belly is bigger than the Death Star…nonetheless, they look still better than you.

Facts

Reach the muscle-building mode!

If you wanna pad that muscle on yourself, you better reach the muscle-building mode! There is the thing called calorie surplus. It means that you consume more calories than your body burns. If you were born with a brain, you certainly realize there is a thick line between having some calorie surplus and having way too much of it. Thank God that if you’re bulking, then you can explore your boundaries, and with this training method, you’ll be surprised how much you can treat yourself.

To be factually correct, you need nitrogen surplus (enough protein), but these plans contain the perfect amount, so the only thing remaining you need to play with is energy surplus.

How to set your calorie intake?

Well, the truth is that counting only calories is not useful. Yeah, you had to hear it. What truly matters is to set the proper protein-carb-fat ratio, calorie count just derives from these. Just imagine consuming 3000 kilocalories. What do you think, does it matter if it’s all fat or all protein? Or all sugar? Of course it does! Do you need more proof? Go to med school and fuck off.

Of course, this is a very general scheme, but it’s a perfect starting point. Your protein intake should not really vary, but you can increase it up to additional 0.5 g*bodyweight (kg). However, the main role is played by fats and carbs and their not way too delicate ratio.

How can I find out if I need carbs or fats more/less?

By experience. You may find some kindergarten-level quizes that will tell you what to do, but your body and lifestyle is more complicated than that. Set the ratio that keeps you the most energetic, doesn’t stress your body and still maintains the muscle gain process without becoming an actual pig. Oh, and that you actually enjoy, since you know, the whole point is to feel better. No secret recipe.

Stupid bodybuilders barely consume fat, they fear it like devil the holy water. And the rice cult is even more creepier…rice, rice, rice everywhere! Have they been to a grocery store?

I highly recommend to increase the fat intake rather than carbs. Seriously, too many carbs can impair your health even if your body needs those calories to build muscle. There are plenty of good fats, eat them!

What can help to reach calorie surplus?

Your body and its functions have to go on, therefore there is a certain amount of calories you gotta eat for subsistence. Also, muscle mass burns calories too, their maintenance also requires food. Then, you do things, like work, study, sports, whatever. Then, you want to build extra muscles, that needs calories as well. The goal is to consume more calories than you’d burn. It’s simple biology, elementary physics and basic mathematics. It has to work, because it works.

How much muscle can I gain?

If you are a beginner, after the first couple of weeks you’ll gain a motivating amount of muscle. However, maybe you can gain some fat too, so better keep your eyes on yourself. Let’s say that if you follow this method, you can gain the most muscle possible the fastest way. For real, if someone says they have a more efficient way, then they are either lying or they are mistaken. If you find something, send us, and if they were right, we will rewrite the entire website with the newest wisdom.

How can I keep track of it?

Mirror, seriously, forget the fucking scale. Your weight depends on your muscle mass, fat percentage, food in your belly, pee in your bladder and shit in your ass. Scale is good to visualise long-term trends, but there is no point to use it for short-term. But if you still can’t let the numbers go:

• measure it time-to-time
• after waking up and doing pee-pee, BEFORE drinking or eating anything
• calculate the weekly average or just always the lowest number, this will show you the trend
• measuring tape is also very efficient

Remember, gaining muscle is not only about seeing numbers on a scale, but about seeing a better body in the mirror!