Building up your muscles and increasing your strength isn’t the toughest thing to do – but it does require a ton of time and perseverance. Here are the key areas you will need to address in order to increase your strength, size, muscularity and leanness. Take notes, pay attention, and you will make some terrific gains in muscle growth before you know it!

Exercise
First off, you will need to hit the gym regularly four days per week. Day 1 should be chest & triceps. Day 2 will be back & biceps. Day 3 should be dedicated to shoulders & triceps. Day 4 will be leg day. Each day should be devoted to heavy compound movements such as bench press, squats, deadlifts, military presses, and barbell exercises for the arms such as barbell curls and skull crushers. Sets should be 12 to 16 per body part, and each set should be in the repetition range of 8 to 12.

Diet
For optimal muscle growth, you will want to eat a diet rich in the macronutrients of carbohydrates and protein. Each plate (and there will be 6 of them per day, mind you!) should contain two 30-gram servings of protein, and two fist-sized portions of carbohydrates. Don’t worry about adding fat to your diet – you will receive more than enough fat in your diet from the fish oil supplements and that which is located inertly in the meat you eat.

Supplementation
If your budget allows, the use of Mesobolin and creatine will help you to feel fuller, lift more weight, and recover faster in the gym. The Mesobolin should also contribute to higher testosterone levels! You should also use a multivitamin, vitamins C, E, and B, and fish oil tablets daily as well. Don’t fall for spending money on every new supplement that comes out on the market. Stick with those supplements which are tried and true to deliver results!

Rest
Follow up each workout with a protein shake and a solid meal – and then move directly to a nap whenever possible. Let your body recover from that tough workout. Each night, you should also sleep for 7 and ½ to 8 and ½ hours. Also, dedicating an hour or two each evening to reading (your favorite muscle magazine or bodybuilding encyclopedia) will aid in your recovery ability as well.

Mental Focus
Finally, in order to achieve optimal muscle growth, you will need to attain a sort of mental focus and mindset that sets you apart from your peers. You can’t get worked up over the little things in life if you want to achieve muscle growth. Rather, you will want to devote your mental energies to better workout planning, a stronger diet, and wiser supplementation. If you give your mental free time to things that don’t matter, your bodybuilding will suffer. Stress makes your cortisol hormone levels spike, which costs you hard-earned muscle. It is far wiser to take a deep breath when confronted with stressors, remove them from your life, then return to focusing upon bodybuilding.

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