Give your body an additional input of calories so that your caloric intake will be more than your caloric expenditure. Ideally you should be consuming 17 to 20 times your body weight. This number of calorie intake should be adjusted accordingly to your metabolic rate, activity level and your personal goals.
Only eat the right type of calories from the right food sources. The right food sources include three main food groups, namely, the high quality protein, the high fiber and low glycemic carbohydrates and the healthy unsaturated fats. The food that comes from these groups should make up the bulk of your diet and spread over 5 to 7 small meals everyday.
Drink more water. A slightly dehydrated body will have a significant impact on your strength and performance level. Even a 3-4% decrease in your water level will lead to a 10-20% decrease in your muscle contractions. To find out how much water is enough for you, simply multiply your bodyweight by 0.6.
Keep a simple logbook to record every single detail of your workout. Why is this important? Simply because muscle building is all about progression and you need to monitor your progress from week to week. This is crucial as your body will develop more muscles when they feel that your system is not strong enough to defend any new resistance.
Be mentally ready to train hard. This does not mean that you start hitting the gym every day. Training hard means that you aim to achieve what is being termed as concentric muscular failure. This it the point where your muscles are not able to move an inch further of the weights you are carrying despite your greatest efforts.
Do not over-train yourself. Your objective in the gym is to train hard by performing the minimum amount of work needed to yield an adaptive response from the body. It is imperative that you provide your body with sufficient amount of recovery time in between your workout sessions.
Supplements are meant to aid your progress but by no means they can replace the amount of exercises and work you need to put in. Thus, don’t place too much attention on what kind of supplements to waste your money on. There are only perhaps 5 basic supplements that you probably need and that is all. Focus on your workouts instead.
Application and consistency is everything. You can read dozens of muscle magazines and books but theory is not enough. You have to apply and implement the knowledge on a continual and systematic basis. Your muscle building success is a big result of the many small steps. It’s a cumulative effort and persistence is the key.
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