## Introduction
Are you wondering how to gain muscle? There are various trends, techniques, and "quick fixes" to be found, but there is only one sound approach to get bulk. You don't have to be born with remarkable inherited abilities or use potentially dangerous drugs or steroids.

![man_2037255_1920.jpg](https://images.ecency.com/DQmP9dfK7rA7T1eL9wDPTPaemi136Tv5jTL13E6bkAxT6xq/man_2037255_1920.jpg)

>Image by <a href="https://pixabay.com/users/schäferle-3372715/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=2037255" class="keychainify-checked">Schäferle</a> from <a href="https://pixabay.com/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=2037255" class="keychainify-checked">Pixabay</a>

### The answer to the question "how to gain muscle" is a relatively simple two-step process:

1) Increase your calorie intake.

2) Get some exercise. 

**This combination will get the best results.**

## Motivational Part
Try not to feel embarrassed when looking in the mirror! You CAN have the physique that you desire. When you first start thinking about how to get muscle, your first thought could be, "However, I would like not to gain fat." Losing fat and gaining mass are two distinct goals that must be approached differently. You must realize that monitoring calories and working out to be in shape are not the same as eating less junk food and working out to gain muscle.

## The Secret Formula
The calorie intake should be increased when gaining mass. You must consume more calories than your body is used to: consume more proteins and fats-your body must pick the choice to gain weight. While dietary supplements may be taken, they should not be used in place of a well-balanced diet. The increased calories are then countered by working out with loads to get the desired increased mass. This exercise will stimulate growth by "overloading" the muscles. The combination of caloric structural blocks (which assist overhaul and repair muscle tissue) with expansion exercises.

If you are one of the many people who are always attempting to gain extra weight, keep in mind that a solid responsibility, a proper eating routine, and a reasonable weight-training program are the most effective means of achieving your goal. A bodybuilding diet has a lot of protein and enough calories to help you gain weight.


## Raise Your Weight
A good place to start is to raise your current weight. This technique will give you a clear idea of how many calories your body needs each day to build up. If you are highly active, participate in sports, or have faster digestion than average, you may need to increase your calorie intake greatly. A muscle-building diet necessitates a significant amount of effort on your part. It is tough to consume enough calories in three dinners each day. It's a good idea to eat a few little dinners each day rather than three large ones.

## Protein
Protein is an essential component of any mass-building diet. Protein should be consumed at a rate of one and a half grams per pound of body weight. While this looks to be a lot of protein, spreading it out across more than a few little suppers each day will make it much easier to accomplish this goal. Fish, poultry, eggs, and fatty red meat are all excellent sources of protein. A lot of fresh veggies and simple carbohydrates combined with a lot of protein should allow you to satisfy your calorie need every day. 

![bodybuilder_5614466_1920.jpg](https://images.ecency.com/DQmYGmmSCTiMm8brL9R98MRQL5RQBxPuLS99QMUaS9hwRjC/bodybuilder_5614466_1920.jpg)

>Image by <a href="https://pixabay.com/users/1137303-1137303/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=5614466" class="keychainify-checked">Pashminu Mansukhani</a> from <a href="https://pixabay.com/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=5614466" class="keychainify-checked">Pixabay</a>


## The greatest muscle development diet is a combination of eating enough calories and eating the right sorts of foods.