Even though some people try to oversimplify building muscle as nothing more than pumping iron, it is an elaborate process closely resembling an exact science. Here, everything matters: how much you work out, how old you are, how much you weigh, what you eat and even how much you sleep. Furthermore, when training, you are not just gradually gaining mass, there are stages you need to pass through and each and every one of them is in a way unique.

Age and Experience

It is important to mention that gaining muscle mass is directly related to your age. For instance, teenagers are known to gain an insane amounts of mass even without workouts and with no increase in the volume of their diet. The older one gets, the harder this becomes. Because of it, even though optimal nutrition and training are more or less consistent, being aware of this simple truth will help you set your expectations a bit more realistically.

Apart from your age, the first time you hit the gym you will have visible progress after just one training, but it is unrealistic to expect that this is going to last for long or repeat itself afterwards. Every exercise you do will make your body more immune to these effects, which is why every once in a while you need to stir things up a bit. Try changing from free weight to machines and vice versa, just remember not to make habits in the gym.

Solid weightlifting regimen

What you need to know is that there are different training routines meant for different things. For example, if you were to go for strength training, up to 5 reps per set are your optimal number. On the other hand, for an increase in muscle volume, 8-12 reps are ideal, while for increased endurance and stamina it is recommended that you do more than 15 reps per series. Now this looks quite simple, right? Wrong! Nothing is ever simple when it comes to sculpting your body and optimal results can be achieved by combining these different approaches.

The easiest and most effective thing to do so is to enter a 5 weeks training regimen where you combine muscle volume and strength training. For 4 straight weeks you keep doing 5 sets of 10 reps with 70% of your total capacities then on the 5th week just switch to 2 sets of 10 reps with 5-10% increased intensity. This will allow you to enter the so called supercompensation deload, which will help you make more progress in your muscle building endeavors.

Proper nutrition

Even if your training is completely optimized to fit your needs, it is highly improbable that you will get far without a proper nutrition. Some make the mistake of believing that proteins are all they need in order to grow, and disregarding the importance of carbohydrates and fats for your organism. The optimal diet ratio at which you burn fat and build muscle is 30% protein, 30% fat and up to 40% carbohydrates. Now, based on your physique, gender and age (once again) you will need to intake a certain amount of calories each day in order to make some progress in this field.


A lot of people fear supplements, but it is in human nature to fear what you don’t understand. Simply do some research on this topic and you will learn that in order to get where you want to be with your body, you may need some aid. Sure, extreme things like steroids are simply not worth it in the long run (health-wise), but a bit of help from a benevolent supplement like ehp labs oxyshred might be of invaluable assistance.

Get some rest

Last, but not least important, all of this is worth nothing if you don’t get your good night’s sleep every single day. In order for your body to recuperate from all of this hardship you need to give it some room to breathe, so sleep at least 7 hours a day and make sure to rest properly after every strenuous training session. Overtraining will just get you exhausted and prevent you from training to your full potential and even have an adverse effect on all your muscle building.

Shaping your body, although a science, may also be considered an art. What art requires is some time, some knowledge and a lot of love for what you to. Because of this, take your time, do everything at your own pace and the results are bound to come before you know it. Just make sure to always put your health in the first place.


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