Gain the Mass You Deserve: Step-by-Step Men’s Muscle Building Plan
As a man, building muscle is something that most of us aspire to. It’s a well-known fact that the bigger and stronger you are, the more respect and admiration you’ll command from others around you. But building a muscular physique isn’t always an easy feat to accomplish. It requires a lot of effort, dedication, and a well thought out plan. In this article, we’ll provide you with a comprehensive guide on how to gain the mass you deserve with a step-by-step men’s muscle building plan.
Step 1: Set Your Goals
The first step in any muscle building plan is to set your goals. Your goals will determine what you need to do in order to achieve them. This could be to gain a certain amount of muscle mass or to simply look better in the mirror. Whatever your goals may be, write them down and make them specific. Your goals should be measurable so that you can track your progress and adjust your plan as needed.
Step 2: Track Your Calories
Building muscle requires a calorie surplus, which means that you need to consume more calories than you burn each day. To determine how many calories you should be consuming, use a calorie calculator to estimate your total daily energy expenditure (TDEE). Then, add 250-500 calories to your TDEE to create a calorie surplus. You should aim to consume at least 1 gram of protein per pound of body weight to support muscle growth.
Step 3: Plan Your Workouts
Your workouts will be the foundation of your muscle building plan. They should consist of compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups. These exercises will allow you to lift heavy weights and stimulate maximum muscle growth.
Plan to workout at least three times per week, with a day of rest in between. Aim to perform four to six sets of each exercise, with six to 12 reps per set. Start with lighter weights and gradually increase the weight as you become stronger.
Step 4: Rest and Recover
Rest and recovery are just as important as your workouts. When you lift weights, you cause small tears in your muscles. These tears need time to heal and grow stronger. This is why it’s important to give your body enough rest and recovery time between workouts.
Make sure to get at least seven to eight hours of sleep each night, and avoid overtraining by taking rest days and stretching after your workouts.
Step 5: Monitor Your Progress
Monitoring your progress is important to ensure that you’re making progress towards your goals. Take progress photos every two to four weeks to track your body composition changes. You can also monitor your strength gains by keeping a log of your lifts and aiming to increase your weights over time.
By following this step-by-step men’s muscle building plan, you can achieve the mass you deserve. With hard work, dedication, and a solid plan, you can build an impressive physique that will command respect and admiration.