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A lot of people have tons of misinformation when they come to the gym.

When it comes to building muscle, there are many ways to do it right, and many more ways to do it wrong.

I’m going to give you the basic principles to build muscle efficiently and correctly.

1. Progressive Overload

Your body is an amazing piece of work and so are your muscles. They will adapt to just about whatever condition you put them in.

So you must overload your muscles to build them. They will adapt by getting stronger and bigger.

Making gains week after week means you must continue to increase the load on your muscles in various ways.

You can decrease the amount of rest in between sets, add more reps, add more sets, etc.

2. Progressive Variation

This doesn’t mean “muscle confusion”. You build neural pathways to your muscles that allow you to perform a movement more efficiently. The more you do it, the better you get at it.

That being said, if you continue to do the same exercises week in and week out for the same muscle, you’ll see that your ability to do more weight will increase, but you won’t see growth.

Your body found an efficient way of doing the same motion so it didn’t need to get bigger anymore.

3. Rest

Yes, you need more sleep. Many people overtrain because they don’t get enough rest. When it comes to building muscle, often, less work is better.

Contrary to popular belief, muscle isn’t built in the gym. It’s built when you sleep and on your days off. It’s built when your body repairs itself by releasing hormones.

Building muscle properly requires that you get 8 to 9 hours of sleep each night for proper repair. Give your nervous system, hormonal system, and muscles time to recover.

4. Nutrition

You need the right amount of carbs, proteins, and right kinds of fats.

Your calorie requirements depend on your age, weight, body fat, and level of activity.

Find out how many calories you need a day to build muscle and consume that amount each day by eating the right foods.

If you get these down and implement them correctly and consistently, you’ll see steady growth.

Want to find out more about how to build muscle, then visit Mitch Graves ’s site on how to choose the best muscle building program for your needs.