If you want a Tyler Durden from Fight Club or Achilles from Troy physique, then you'll need to know how to gain muscle.
There are three main rules you must follow if you want to gain muscle - how to eat, how to train and how much to rest.
Rule 1 - If you want to know how to gain muscle then you must know all about how to eat.
Eating is the most essential part of gaining muscle.
Much more important than training.
You must eat 1.
5 - 2 grams of protein per pound of body weight per day.
You must also eat the same amount of grams of carbohydrates and 2-3 table spoons of fats (sunflower oil or flaxseed oil) per day.
Rule 2 - If you want to know how to gain muscle, then you must know all about how to train.
You must train 3 times per week for one hour at a time, with heavy weights.
This means that you should be performing 5-8 sets per exercise and should be able to perform no more than 5-8 reps per set.
Only train each muscle group once per week.
Rule 3 - If you want to know how to gain muscle, then you must know all about rest.
Rest is actually even more important than training, contrary to popular belief! Your muscles only build whilst you rest.
You can train until you're blue in the face but you won't gain any muscle unless you give your muscles time to heal and regenerate.