There are a number of reasons why people struggle to build muscle when they start out at the gym. Putting on size can be very difficult for some people and there are lots of things, which are very simple, that need to be done in order to reach the goals. I have come up with the most important 4 tips which need to be done to achieve effective muscle growth.

Frequency

When you start lifting weights, you will not see an immediate difference, this is why a lot of people are often put off and give up very early on in their muscle gaining journey. The key is to be consistent with your training. It won’t happen overnight, making sure you are regularly lifting weights will ensure that you will gain the muscle you desire. Training anywhere from 2-5 times a week will be enough for you to see a difference, it just takes time, stick at it and you’ll see results.

Intensity

Another key reason people don’t see results when they are training, is that their intensity isn’t high enough when lifting weights. It is important to damage the muscles, this is what causes the muscle growth. Doing 8-12 reps on each exercise will maximise the muscle growth. Push yourself on each exercise and lift heavy, obviously making sure that your form is correct. Resting between sets is important too, resting anywhere from 30 secs to 2 mins is fine depending on how you are feeling during the session. 

Diet

This is the most important factor when building muscle. Your diet makes up a huge chunk of your muscle building journey. If this is not done correctly then you will struggle to build muscle and will not see many results. Making sure your body is getting enough protein and calories is very important. The protein will help to build the muscles and the calories will help with the bulking. Getting the right amount of nutrients into the body is essential in order to see change. It will also help you to refuel after tough training sessions in the gym.

Rest

Finally, rest is very important when someone wants to build muscle, having the right amount of sleep will maximise the body’s recovery and help the muscles to grow. Your muscles do their growing when you are asleep so having rest is vital to see results. Getting a minimum of 7/8 hours sleep every night is very important. Exercise creates microscopic tears in your muscle tissue. But during rest, cells repair these tears. This helps the tissue heal and grow, resulting in stronger and bigger muscles.