How to Build Lean Muscle in the New Year

It’s a new year and you’ve told yourself this is the year you are going to get abs if it kills you! Well it doesn’t have to kill you. In fact, too many people make building muscle harder than it needs to be.

The truth is, building muscle can be relatively easy if you follow some rules. What are those rules? Keep reading!

Rule #1: Be Realistic

While anyone can build muscle, it doesn’t mean you’re going to get those 6-pack abs in a month. Building muscle takes patience and persistence. Most beginners can expect to see noticeable muscle growth within 8 weeks of training, provided they are training the right way.

Which leads me to …

Rule #2: Get Guidance

The general principle of building muscle is pretty simple to grasp: lift heavy stuff, get stronger. But there really is a science to building muscle and if you want to get bigger faster, then you will definitely want to learn HOW to build muscle the right way.

If you can afford it, it is definitely worth it to work with a trainer, even for just a little bit to learn how to lift properly so you can get big gains AND avoid injury. If working with a trainer is just not an option for you, learn online. There are PLENTY of blogs and Youtube videos made by professional trainers that can guide you.

Rule #3: Eat Enough Calories

This rule is for everyone, but especially for women, who tend to not like the idea of eating a surplus of calories. Here’s the thing… your body CANNOT make something out of nothing. In order to build new muscle you’ve got to make sure you are consuming enough calories each day. Obviously make sure you are eating enough protein. Protein requirements will be different for everyone, so do some research to determine how many grams you should be eating per day.

Rule #4: Don’t Lift Too Fast

You’ve probably seen those guys at the gym that lift like they are in some kind of race. They go really really fast. But that’s not the best way to go about it.

Here’s some important science: muscles grow when they are under tension for longer periods of time. Slow and controlled reps is the way to go. Going slow is also a good idea because it helps you to make that important mind-muscle connection and ensure your form is right so you don’t hurt yourself.

Rule #5: Get Enough Rest

For muscles to grow, they need to have enough time to recover. You should never focus on the same muscle groups two or more days in a row. Focus on one or two muscle groups a day and move around your body so each group has a chance to rest and recover.

It’s also important for you to get enough sleep each night, as getting into that REM stage is where the body really repairs itself. You may think you are some kind of ninja for being able to go days on little sleep, but in reality, you’re jeopardizing your health and your ability to get ripped.

Bonus Rule: Get a Little Help from Supplements

There are all kinds of supplements on the market that can help people build muscle. Protein, amino acids and creatine can help you gain an edge naturally.

Here’s a supplement that not everyone knows about but should: it’s called tongkat ali, better known as Long Jack. This is an herb that comes from the roots of shrub native to Southeast Asia.

Tongkat ali has been scientifically proven to improve testosterone levels (which by the way can help with libido and erection problems), help relieve stress (that’s always a good thing) and can help increase muscle mass.

Our Golden Royal Honey contains tongkat ali and may be just the thing to help you get lean and mean this year. If you want to build more muscle, follow these tips and give our Golden Royal Honey a try. And if your libido surges as well as other things on you… don’t say you weren’t warned!