How to gain muscles is a question that seems to elude way too many people, no matter where they get their information or what they try. You must be one of them or you wouldn’t be here. The good news is, you’ve finally come to the right place for how to gain muscle mass and do it safely. No drugs to risk your health on; no phony-baloney supplements to waste your money on.

1. The Right Bodybuilding Diet to Help You Gain Muscles

To build lean muscle you should be eating from 15 to 18 times your current body weight. Eat balanced meals of carbohydrates, proteins and fats five to seven times a day in these ratios: 45 per cent carbs, 35 per cent protein and 20 percent fat. If you eat five meals a day, three of them should be whole foods and the other two can be high protein meal replacement shakes, preferably high quality whey protein. Or if you eat seven times daily, make it four whole food meals and three protein shakes. It’s a good idea to work in the shakes about every two and a half hours between meals.

2. The Right Nutritional Supplements to Help You Gain Muscles

To support your strength, muscle mass, healthy body composition and general health, make these four supplements your everyday staples: protein powder, powdered creatine, a “whole food” multivitamin, and omega-3 marine oils. Whole food multivitamins are made from real foods as distinguished from synthetic vitamins that are a waste of money because your body doesn’t know what to do with them. For marine oils, take purified fish oil capsules to support your heart, and krill oil capsules to support your muscles, joints, brain, vision, cholesterol levels and more while also fighting inflammation throughout the body. Most importantly, stay away from any supplement that hasn’t been on the market for at least three years. The stuff you put into your body needs a track record of safety and effectiveness. It needs to be time-tested. Avoiding “the latest big thing,” no matter how convincing the sales pitch, is going to save you a ton of money and maybe even your good health.

3. The Right Weightlifting Routine to Gain Muscles

As you know, stress, or resistance, is what makes muscles grow bigger. Muscles get bigger in order to avoid being stressed again. So you have to keep stressing them over and over again, preferably by lifting weights for an hour, once every 72 hours or four times per week. These sessions should consist of two upper body workouts and two lower body workouts each and every week. In between sessions is the time for healing your muscles with rest and nutrition. Make a firm commitment to this routine and you’ll see, there really is no big secret to gaining muscle mass.

4. The Right Stretching Routine to Gain Muscle Mass

Lifting weights causes muscle tissues to shorten. This leads to ever-weaker muscle strength, slower muscle gain, and even makes you injury-prone. But you can prevent all that by stretching your muscles 30 minutes for every hour you spend lifting weights. In other words, stretch for at least half the amount of time you lift weights. Stretching can restore the normal length of muscle tissue, yet forgetting to stretch is one of the biggest mistakes people make when working to gain muscles.