If you flip through any muscle magazine, you’ll be bombarded with tons of advertisements on muscle building supplements promising you the entire world. They are usually endorsed by some juice head, genetic freak that looks like the modern day version of Frankenstein. They try to entice you saying you need this to get big, but in reality, it’s all just complete garbage. If you think back to the golden era of bodybuilding, they didn’t have access to all these fancy supplements and they still built beautiful physiques.

Here are 3 tips you must do to ensure your muscle build efforts do not go to waste.

Tip 1: Get adequate calories. This one will make or break you unless you are performance enhancing drugs. To build muscle, you have to give your body the necessary amount of calories and nutrients to do so. If you do not, you will stay stagnant and not move anywhere. Now, there is a tipping point https://www.tribuneindia.com/news/brand-connect/dianabol-steroids-review-dbol-steroid-for-sale-benefits-reddit-reviews-dosage-d-bol-pills-results-side-effects-and-faqs-470373 where most of those calories will be turned into fat so you have to watch out for this by taking measurements and numbers from the scale. The most that a natural persona can build per month is around 2 pounds of muscle and that’s on the high end. A good way to make sure you are getting plenty of calories is through weight gainer shakes, but I’m not talking about the ones in the stores filled with sugar. You can make your own. Just put 2 scoops of protein powder in a blender, 2 cups of milk, and 2 tablespoons of natural peanut butter. That will provide you with over 60 grams of protein and over 600 calories.

Tip 2: You must workout at a high intensity. Remember, your body does not know that you want to build muscle. If anything your body wants to stay at its baseline levels and remain in homeostasis so you have to force your body out of that state by working out intensely 3 or 4 days a week. A good program for the natural everyday person with stress and a job would be a total body routine focusing on all the major muscle groups and utilizing multi joint movements. By utilizing multi joint movements, you will be burning more total calories in each session and building more strength and muscle mass at the same time. Multi joint movements allow you to push or pull more weight than isolation movements. This can equate into better gains over the long haul.

Tip 3: Get plenty of rest. Building muscle does not come from the gym; it comes when you are at home in your bed sleeping. Get plenty of sleep and try to aim for at least 8 hours a night. Without sleep, you are severely halting your gains and your recovery time. Some even say that it’s best to take a week off or back off the total volume of exercise every 4 weeks to allow your body to fully recover. But this is if you are exercising at a high enough intensity.