The Foolproof Guide To Building A Greek God Physique

How to go from skinny and insecure to muscular and confident

There are many reasons why people want to build muscle.

Perhaps to become more attractive, but perhaps also to become more self-confident or more respected by others.

If this also applies to you, you have found the right article.

If you follow the framework below, you will be ready for your transformation to the optics of a greek god.

The Fundamental Principle of Muscle Building

First of all, we need to understand what makes muscles grow in the first place.

Muscle building is referred to as muscle hypertrophy. In an article by Men’s Health, this term is defined as follows:

Muscle hypertrophy is the adaptation our muscles experience from continual exposure to progressively overloaded forms of resistance training, which then results in an increase in our muscle fiber size, both in diameter and length. Essentially, muscle hypertrophy is the process through which our muscles get physically larger through the act of strategically consistent and harder workouts.

The basic principle of building muscle is pretty simple:

Heavy resistance training creates small damage in our muscles. This triggers an adaptive response in the muscle that allows it to grow and become stronger after a period of recovery and refueling.

Go For Full-Body Workouts

Full-body workouts are powerful to build muscles.

Combining leg training with upper body training has been proven to boost muscle growth.

The higher the volume of muscle mass activated during training, the more testosterone and growth hormone is released, which obviously promotes muscle growth.

In a study, young men trained twice a week in the gym. On one day they trained only one bicep and on another day they did the same program for their other bicep and also did leg training.

The biceps that was trained together with the legs actually grew significantly more than the other.

What do we learn from this? Don’t skip the legs. Your whole body will benefit from the squads you do.

Protein Is Key

A high protein intake is essential to building muscle, as it is the basic building block of the muscles you’re trying to build.

According to a study in the Journal of Applied Physiology, men should consume about one gram of protein per pound of body weight per day.

Another study conducted in 2001 at the University of Texas, found that a protein-carbohydrate shake before a workout boosts muscle growth significantly.

Eat A Lot

Besides the proteins, the total number of calories is also important.

To build up you should avoid a calorie deficit because this makes muscle building very difficult. Building muscle and losing fat at the same time is very difficult.

It is no coincidence that bodybuilders usually go through phases of either bulking or cutting.

Refuel Quickly After Your Session

Don’t forget to safe the gains after a training session.

It has been found that carbohydrate-rich foods in particular promote the adaptive response of the muscle shortly after training and on the day after training.

The Optimal Training Program

As already described, you should train as much volume of muscle mass as possible.

Ideally, you do this with 3–4 sets of 6–12 reps per exercise. This range has proven to be the sweet spot for hypertrophy.

Progressive Overload

If it doesn’t challenge you, it doesn’t change you.

This saying could not be more true when it comes to building muscle, which is why should constantly try to increase the weights you are lifting.

Realistically, you probably won’t be able to do this every session, but over a few weeks and months, the trend should be upwards if you want to maximize muscle gain.

Give Your Body Time To Recover

After a hard workout, your muscles need time to repair themselves and grow again. Especially during sleep, many of these processes take place, which is why you should definitely get enough sleep.

Also, it is recommended to perform a hard full-body workout only every other day at most.

Sometimes less is more.

Try Creatine

I can say from my own experience that creatine can be a real game changer.

Creatine monohydrate to be more precise.

It’s a substance produced naturally in the body from three different amino acids.

Creatine has been proven to accelerate muscle growth and increase maximum strength.

This phenomenon can be explained like this:

Creatine accumulation in the muscle delays fatigue during short-duration and high-intensity exercise, which makes higher training intensities possible. This causes a stronger adaptation reaction in the muscle and thus more muscle growth.

In addition, creatine leads to water retention in the muscle, making them look bulkier.

Nevertheless, you should first do your own research and form your own opinion before taking creatine.

After Bulking Is Before Butting

A nice bulking phase is nice and all, but you usually don’t see really good until you have muscle and a low body fat percentage.

If you are already satisfied with your muscle mass and want to lose fat, you should take a look at this article.

Thanks for reading!

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