Gaining muscles requires 5 main principals, which everyone needs to be aware of, and master them, in this article we will show you how you can gain muscles, either you are a female or a male, after reading this article, you will officially get a Phd in the science of gaining muscles. The 5 main principals will give you a deep understanding about how your body works regarding the muscle growth, also you will relearn the facts about dieting and training with the true efficient way. In this article we are not giving false hopes like - gaining muscles fast and easy - time is irrelevant when it comes to muscle growth. I introduce you the 5 main principals you need to apply in order to gain muscles :

1.WHAT IS THE FIRST STEP TO GAIN MUSCLE ?

Learning about you body is the first step, we will mention some of the important topics you need to master, and it's up to you to master that and dig deeper, until you have a precise deduction:

Metabolism: is the chemical processes that occurs in your body in order to keep the lights on, meaning, it's the mechanism that turns your food intakes into fuel, to be used afterwards, by your muscles and organs.

Caloric Deficit: it is a way to calculate your calories' daily intake, thus you will know how many calories you need in order to gain muscle or lose weight, CALCULATE YOUR CALORIC DEFICIT.

Fat Loss: the majority get confused when it comes to bulking up, thinking that while gaining muscles, the fat comes with it, that's a true deduction, but it is not a safe way to gain muscles, professionals do that, for us, the amateurs, it will take longer than we think to gain lean muscles, years are the norm when it comes to gain muscles. Thus slow progress is required, without putting on any extra fat.

☣LEAVE YOUR EGO HOME AND DON'T KNOCK ON SNAP CITY'S DOOR☣

2.SHOULD I LIFT HEAVY WEIGHTS TO GAIN MUSCLE ?

This is a mistake that each one of us do and/or did, after hitting the gym for a long time, we think that we know all about it, we think that we are the best, the strongest, at that moment, you have to reconsider and reboot your system and start from scratch. Lifting at your capacity is critical when it comes to gaining muscles, thus don't ever go above and/or below your capacity when you lift weights, i.e. lifting heavy weights needs to be done smartly, especially in the compound movements (deadlift, squat, and bench press, click this link to learn more ... how to be successful in the deadlift, the squat, and the bench press).

3.WHICH DIET IS THE BEST ?

Eating is the keystone to gain muscles, don't waste your time looking for a magical diet that will give you muscles fast, it doesn't exist, it depends on your metabolism, body type, and other factors regarding the muscle growth, you can't make the cells grow faster than the normal natural rate. Thus, stick with the basics, by eating organic foods, and having a healthy intake of proteins, carbs, fats, and all the necessary nutrients. The protein is the star of all diets, so here is some numbers to help you calculate your personal needed intake; for a grown individual, 0.8 grams per kilogram ( 0.36 grams per pounds ) is enough to keep the one alive, when it comes to a bodybuilder who wants to gain muscles, the pattern it needs to be followed, is to increase that amount by 30%, then see the outcome and the impact on your body, then increase it by 10% each time you feel the need to.

⁕EATING FAT DOES NOT MAKE YOU GAIN FAT, THE LIVER IS THE ORGAN RESPONSIBLE OF TURNING SUGAR INTO FATS, THUS, IN ORDER TO NOT PRODUCE EXTRA FAT IN YOUR BODY, CUT THE SUGAR LIT BIT⁕

4.WHICH PROGRAM IS THE BEST TO GAIN MUSCLES ?

Now, let's talk about the real deal. When you hit the gym, the way you train, will impact the result you will get, regarding the intensity, and consistency, meaning, maybe you will not see the wanted results as fast as you think, depends on your body type, the muscle gain varies, some can see changes after several months, and for others, the changes come within years, the bottom line, you cannot quit, keep on hitting the gym, and forget about time. Another important concept, regarding the sets, the reps, and the chosen exercises, do not follow other bodybuilders' plans, learn from them, and try various training programs, until you find the exercises that match your needs and give you the wanted results, however, sticking with the basics is a must, until you become aware about how your body reacts with each exercise, then you will put a customized training program. The rest days are a critical matter also, it is as important as training, always give your body time to recover and reboot.

5.DO I NEED SUPPLEMENTS TO GAIN MUSCLES ?

When it comes to supplements, it is a personal choice, some believe that they can gain muscles without any kind of supplements, others believe that without supplements, your body can not surpass the natural limits. I believe that the name speaks on itself, they named them supplements, because they are just "supplements", so putting them as a priority over natural food is a mistake, of course you can gain muscles without using supplements, thus, do not think about supplements as a magical solution for gaining 

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Either you're a novice or an intermediate in this field that required dedication and a 24/7 commitment, you have come to the right place, in this article you will find all the concepts and the principals, in order to put the guidelines for your road to achieve a sculpted body, lose weight, and/or get mass with class, generally speaking you will get the body you always wanted, by following these solid facts and principals about lifting you will be able to have a clean start at the gym if you are novice, if you are already hitting the gym for a while, this article will help you to correct your lifting skills in case there is some anomalies. This article is little bit longer than usual, so grab a drink ( water preferably ) ... chill back, focus, and happy reading.

We will mention the principals of lifting, not rules, the difference lies in capturing the right pattern that will suits your requirements, rules are standards, so following them may not be a good choice, depending on your goals and body type, the rules can not work, so processing your program based on principals will give better results.

Principal N°1 : Fat Loss

How does the body burn the stored fat ?

Metabolism it's what keeping the wheels rolling, it's the engine room of your machine,your never-ending calorie burn. Food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream.

It's all the various chemical reactions that  happen inside your body, 24/7, that keeping you alive. With a simple move, such as decreasing the food intake, will lead to a fat burn process, and that is called "Caloric Deficit", but some will not lose weight even if their food intake is at the lowest, here is the main reasons why you are not losing weight :
*The secrets about losing weight.

*5 reasons why you are not losing weight.

Principal N°2 : Hypertrophy

The majority think that there is a secret behind building muscles, while few of us hold that secret so tight and decline to share it. The scientific fact is clear and loud, Hypertrophy Specific Training "HST" is the mechanism responsible for the muscle growth. The foundation and principles came from laboratory research, without any boring details ... they deducted from various experiments, that progressive overload, compound movements (Squat,Deadlift and Bench-Press), and low-volume workouts are the basis of HST. Ergo the cells become larger, and the muscles look bigger.

Principal N°3 : Obstacles

You will find various obstacles, especially if you are a novice lifter, here is a list of some stuff you need to watch out from :

Capacity : You can go heavy of course, it is necessary, but going above your capacity is a mistake, don't ever sacrifice the form in order to lift heavier, ego does not make you stronger or fit.

Joints' pains : It can caused by many reasons, but the best choice you can make is to prevent this kind ob obstacles by stretching a lot, and doing a proper warm up, these two tips are more than enough to prevent joints' pain.

Recovery : Rest is very important when it come to muscle growth, thus, always listen to your body and don't rush yourself by training day in day out, take the rest you need until you feel that you're ready for a good workout.

Flexibility : When it comes to full range of motion, this late is the cornerstone for muscle growth, fat loss, and strength purposes. Having an average flexible muscles is more than enough to prevent injuries and have a good proportional body, also it will give you a healthy posture.

Principal N°4: Muscle Mechanisms 

Understanding the muscle mechanisms, the motion concepts, contractions, and neutral control is a must. The muscles are dull entities, meaning that they don't understand the impact you apply on them when you exercise, but they react to it, ergo, depends on which pattern you use in the gym, your muscles will react differently, it has been already mentioned in this article the fat loss and hypertrophy principals, now we will talk about how to train your muscles in order to validate those principals.

Hypertrophy : In order to achieve an optimum muscle growth, the training needs to be intense, consisting with moderated sets and reps, meaning that you reach a respectable pump, the workout is short -45 minute 1 hour max-, and the nutrition pattern consists of an above average protein intake.

Fat Loss : The training consists of long sets and fast reps, in order to burn the intake calories, and reaching the failure barrier, it's the only way to burn the extra fats.

Strength : A lot of sets with minimum reps - from 3 to 5 reps per set -, and taking long period of rest between each set, will allow you to hit heavy lifts, thus your muscles will get denser and stronger.

The muscle memory exists, your muscles get used to a certain motion and exercises, so shocking them from once a while with different exercises will allow you to surpass the limits they achieve after a particular period of continuous training, i.e. you need to change the program and customize a new one after certain period of time (personally I change my training program after each 8 months). Also when it comes to choosing to kind of training, you need to find an optimum solution for your needs, meaning that the workouts must validate the fat loss, strength, and hypertrophy principals.

The back is a critical part of your body, one false move and you can snap your back, thus, the exercises targeting the back muscles must be performed perfectly. In this article you will experience a detailed explanation about the back anatomy. Being aware of how your muscles work allows you to train them properly for optimized results.

TRAPEZIUS

This is a very wide triangular shaped muscle that covers almost all of the muscles at the nape of the neck, and a large part of the back. The fibers of this muscle provide a pulling mechanism in three directions: up, down and in. Its function is to turn the head and raise the shoulders.

RHOMBOIDEUS MAJOR/RHOMBOIDEUS MINOR

The rhomboids originate on the spinal column and attach to the middle of the scapula. Their function is to bring the scapula in towards the spine, literally meaning to squeeze the shoulder blades together.This muscle originates on the outer edge of the scapula and attaches to the humerus. It serves to pull the arm back.

LATISSIMUS DORSI (OR LATS)

This is the largest muscle of the back. Fan or "V" shaped, they provide force in a number of body positions, these same positions can be duplicated on a pulldown machine using varying angles, that is, you can pull straight down, or in any leaning back position.They are attached to the upper end of the humerus and run down the vertebral column and pelvic girdle. The function of this muscle is to pull the arm downward. If the arm is in a fixed position, then the lats can pull the arm upward.

ERECTOR SPINAE

A group of muscles that give support to the spinal column. These muscles are: the longissimus, the spinalis and the iliocostalis. The function is to extend the spine.

Quick Tip :as you can see, the back is quite complicated. Yet, there are two main types of movements that work the back: pulldown movements and rowing movements. Then there are power moves, like the deadlift

WORKOUT

DEADLIFT 8 Sets / 6,4,3,3,2,1,1,1 Reps (Progressive Overload. Don't Lift Above Your Capacity)

BENT OVER BARBELL ROW 3 SETS / 6-10 REPS (PROGRESSIVE OVERLOAD)

WIDE-GRIP LAT PULL-DOWN 3 SETS / 8-10 REPS  (PROGRESSIVE OVERLOAD)

BARBELL SHRUG 3 SETS / 15 REPS

ONE-ARM DUMBBELL ROW 2 Sets / 15-20 Reps

SEATED CABLE ROWS OR T-BAR ROW 2 SETS / 10 - 15 REPS ( ALTERNATE BETWEEN THESE 2 EXERCISES AFTER EACH WORKOUT)