4 Golden Rules of Muscle Building

The secret to gaining muscle is to get stronger. The stronger you get, meaning the more weight your can lift in the gym, the more muscular you’ll be.

Table of Contents

  1. Rule number 1: Persistence
  2. Rule number 2: Muscles Overload
  3. Rule number 3: Recuperation
  4. Rule number 4: Diet


female and male bodybuildersThere are loads of different theories regarding building muscles. It is safe to state, that there are as many approaches as bodybuilders out there. Different people react differently. Some people train hard, some don’t. Some require shorter trainings, some more reps. Some train in the morning, some have more free time, some can afford more sophisticated supplements and so on. It all determines how our bodies react upon the workout and recovery. Below you can find a few simple rules you shall obey. They may be a good starting point, an eyes opener or just something worth considering.

Rule number 1: Persistence

The one no one likes, though everybody knows very well. It’s persistence! It’s the self discipline. It’s all what humans’ nature tries to avoid. We keep looking for shortcuts, for easier way. We tend to look for exuses, skip training or taking just ‘1 off’ turn in the diet plan. No way! Master your weaknesses! It’s the key, keep it going, let it work for you! Now, once you’re trying to fight yourself, I can give you a few more advices on how to build muscles.

Rule number 2: Muscles Overload

Overload your muscles. They need to be pushed to their limits. Only then your body will know it needs to build more powerful ones. There are several ways of achieving the limit: more reps – lower weights, or completely the other way around. It can be actually anything in between. Overloading can actually regard to either the entire training, where you’re completely wasted after one or a particular set where you’re simply unable to do any more reps. It really works, don’t look for excuses. Of course you need to be careful and make sure you’re secured by your gym-mate.


Rule number 3: Recuperation

Rule number three: recuperation. Muscles do need proper, hard training, but they also need rest. Don’t forget they recover not only between workouts, they also do while you sleep. It is important you get enough sleep, especially overnight, as this is the best time for it. Make sure your training plan lets your muscle group have a rest, so that next time you’re exercising, you can use them effectively. Tired muscles don’t work very well, therefore you cannot push them to the real limit, you’re not pushing 110% out of them. And, in effect, they don’t grow as fast as you’d like to.

Rule number 4: Diet

Rule number four: proper diet. We all kind of know that, but not many of us strictly follow the plan. It is crucial proper nutrients are delivered every single day. You can’t build a house without bricks and/or cement. In regards to muscles, proteins are the most important. It is important to deliver them in real meals and treat supplements as an addition to the diet, not the primary source. While remembering about proteins, don’t forget about fats/oils, carbohydrates and vitamins. They all count! Remember to deliver necessary nutrients, especially proteins, more often, every 2 to 3 hours, ending up eating up to 8 meals a day…


Although very basic, these four rules are the key to success. It’s the foundation. Maybe you keep skipping one of them, as one of your mates has a workout plan that makes miracles, but actually doesn’t really work for you. Maybe you try to take some short cuts? Try to learn how to walk first, take a step back, as you may be making some simple mistakes. No matter whether you’re a beginner or an every-day-gym-goer, I hope this article will be of some use to you anyway…