5 ways to put on more muscle!

1. Drink Water:

70% of our body is made of water. So why are we not we supplying it with enough??
It is essential for life and muscle growth. If you are dehydrated you will not have optimal strength and your muscles will not be able to grow to its full potential.

What to do - Drink 3-4 Liters of water a day or more if you are training extremely hard and/or in high temperature areas. Carry a bottle with you throughout the day and sip on water and make sure to keep hydrated while training.

2. Fruits and Vegetables:

Fruits and vegetables are extremely healthy and are needed in your daily diet. You should be consuming at least 3-5 servings of fruits and vegetables everyday. The are high in vitamins, minerals and micronutrients which can improve your body's muscle building potential.

3. Fiber:

Because bodybuilders are eating massive amounts of protein your digestive system has a hard time breaking all that protein down to ingest. Fiber can also help improve protein synthesis. 

What to do - Try to get between 25-35grams of fiber everyday from whole foods such as fruits, vegetables, oats and high fiber breads.

4. Pre and post workout nutrition:

These are probably your most important meals of the day. You need to be getting in adequate amounts of protein, carbohydrates and healthy fats 1.5-2 hours before your workout and directly after your workout. Without proper pre and post workout nutrition you will not have optimal energy and strength to perform in the gym and supply your muscles with the right nutrients during training and you without proper post workout nutrition your muscles will not get the right nutrients to repair and recover and stay in an anabolic state.

What to do - Eat 100-150 grams of chicken/tuna + 1 cup of rice or 2 baked potatoes or 2 slices whole wheat bread + apple or banana or orange about 1.5-2 hours before you hit the gym.

Post workout drink 30g of whey protein + 1 cup oats or 2 slices bread with honey.

5. Rest:

Rest is one of the most important aspects of training and gaining muscle. When you train you make micro tears in your muscle fibers. You need the rest to let those tears recover to let your muscles grow. Without proper rest and recovery those micro tears will never heal and you will just over train your body. Therefore you will not make any progress. When you sleep your body grows and produces muscle building hormones.

What to do - Do not train every single day take rest days and only train a muscle group once a week. Twice if really needed but not more. Aim to get 8 hours of sleep every night, and that does not mean going to bed at 2am and waking up at 10am. Your body clock is set to rest and produce hormones at night so go to bed latest 11.


Follow these guidlines and you will help keep your body anabolic and improve your muscle building.