How To Build Muscle: The Definitive Guide
Sep 27th, 2007 by Mehdi
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Build Muscle. Image credit: Ron Fedkiw.
Internet & magazines are full of misinformation & myths on how to build muscle. Countless methods promise results some struggle to achieve.
If you don’t get results, you’re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting.
It’s easy to build muscle the natural way. But you have to know how. These 10 tips will help you — How to Build Muscle: The Definitive Guide.
1. Get Stronger. Get into strength training. The stronger you become, the more muscles you’ll have. If you don’t know where to start, get on StrongLifts 5×5 program. It takes 3 x 30 mins per week.
2. Lift Weights. Weight lifting is your best tool to get stronger & build muscle. Weight lifting is:
- Efficient. Works more muscles, learns you to balance & control the bar.
- Safe. Works your body through natural motions, not fixed ones.
- Versatile. Plenty of exercises with one barbell. Great for home gyms.
Start with an empty barbell to avoid injuries. Add weight gradually. Read the articles on exercise technique & get Starting Strength.
3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially your legs. If you could do only one exercise, it would be the Squats.
4. Eat. Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout. Calculate your calorie intake using FitDay.
Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to gain weight without gaining fat.
5. Eat Healthy. Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:
- Vitamins & Minerals. All kind of veggies & fruits.
- Whole Grain Carbs. Brown rice, bread, pasta, oatmeal, yams, beans.
- Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
- Fiber. Green veggies, flax seeds, whole grains.
You can use supplements to make your life easier, but the bulk of your nutrition must come from whole food. If you have trouble building the habit of eating healthy, check the tips in StrongLifts 5×5 eBook. Click here to get it for free.
6. Drink Water. Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.
7. Get Protein. Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Sources of protein:
- Meat. Beef, pork, lamb, deer, buffalo, …
- Eggs. Eat the yolk, it’s full of vitamins.
- Poultry. Chicken, turkey, duck, …
- Fish. Tuna, salmon, sardines, mackerel, …
- Dairy. Milk, quark cheese, cottage cheese, yogurt, …
- Whey. Not necessary but easy for post workout shakes.
Eat at least 1g/lbs protein daily. 300g quark as snack, 1 can of tuna at lunch, 300g meat at dinner & 500ml milk through the day gets you 150g protein.
8. Rest. Muscles grow after your workout, not during. Give your muscles time to recover & grow.
- Don’t Train Daily. Keep one day rest between two workouts.
- Sleep. 8 hours of sleep on average should be enough.
9. Plan Ahead. Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Build a lifestyle that helps you achieving your goal of building muscle. Plan ahead:
- Free Time. Train early in the morning or directly after work.
- Prepare. Prepare your food for work, prepare your gym bag.
- Shop. Go to the grocery store, get the food you need to build muscle.
10. Persist. Don’t believe the hype. It takes time to build muscle. You need at least 2 months to see serious change. Focus on getting stronger & keep a training log in the forums to stay motivated.
The only thing that will prevent you achieving success is you. Persist.
Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.
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I want to add to that, that is for people with a regular, not so fast metabolism. Best thing to do is to get an account @ fitday.com, track your calories and weight for at least 2-3 weeks. Using that info, you can decide on how much you need to eat more, less or whatever.
I’m ‘already at’ around 26 times my bodyweight in lbs. It’s a very individual thing, for some 18xbodyweight might be enough, for others it means starving yourself. Experiment.
great post mehdi, and good tips, it’s just the right amount to get people going in the right direction
OMG! You are forgetting the most important thing!!! Mental Focus training, of almost any kind, can enhance both your exercises, the strength you can muster from a given muscle, and the subsequent gains.
This could be as simple as visualizing what you are about to do in your mind and what you want to occur, or it could be full on meditative chakra stuff, but in either case it doesn’t take alot of brain power to achieve awesome results.
Great tips for those wanting to improve sport performance too, especially in the off season. Keep up the good work Mehdi.
And 2 months per year SQUAT AND MILK!
This program rules!
I won more than 15 Lbs in a month with that, and not too much fat.
And almost 1 inch in my arm, with low volumen training
>Nice article
You didn’t mention anything about varying your routine.
probably because it’s not very productive
Great site! I have learned much and have seen results by following your suggestions. One question, though. Regarding number 8, I never strength train two days in a row, but I do cardio and abs on the days between my strength training. Am I compromising my efforts of building muscle? I ask because, even though I have increased my muscle mass, especially in my core, legs, shoulders, and glutes, I consistently stall on the bench.
Keep up the great work. I have learned so much.
Mehdi, this is a great blog you’ve put together
You provide credible and valuable information that is not hyped up like most of the magazines and supplement companies. Nice job!
Great advice! I’ve been doing this workout for about a month now and have been making great gains so far! I think about 5 pounds at least.
-Evan
Great info, I plan my meals out all on sunday for the week that way everything is organized. There is no way to have 4-6 meals per day without some organization.
Good info. Another thing to mention is to keep workouts no longer than 60 minutes to prevent over training. And I am crazy about buffalo!
Great info ! I have home gym and for deadlifting and power cleans under 135 pounds I cut a training plate out of half inch plywood the same size of the 45 pound plate which keeps the bar at the right height off the ground . I am on the rehab right now from stomach surgery. and I can’t wait to try this program.I have been following Crossfit for several years and I wish to up my lifts . Before surgery I ccould deadlift 215-235 ,squat around 200, overhead press 120 (pounds) and bench 150 or so. I would love to get them all above 300 pounds
Great info Mehdi, unfortunately, i’ve no access to barbell or any lifting equipments. My apt’s gym only has those Chest press, Shoulder Press, Leg Extension, Curl…. exercises.
Can these exercises be useful? I’m a pathethic 60kg at 1.8m
hey! I’m 17 years old now…im finding it difficult to gain muscle, i eat loads but never seem to gain any weight and im quite skinny. Will muscle building get easier as i grow up and change? cheers great site Jamie