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.

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” 

―Socrates

“The first step for a successful path is to become aware of everyone's prime need and desire.” 

―Hass BodyBuilding

“Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” 

―Arnold Schwarzenegger

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” 

―Lee Haney

“That which does not kill us makes us stronger.” 

―Friedrich Nietzsche

“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.” 

―Muhammad Ali

“I am for the muscles. I would like to have a lot of muscles, because women like it. I'm for bodybuilding, but it's very exhausting.” 

―Michel Houellebecq

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure.” 

―Peter Marshall

“It's really easy to achieve your goals, the hardest thing is to fight the temptation of quitting.” 

―Hass BodyBuilding

“Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. Defying nature, it surpasses it.” 

―Camille Paglia

“Bodybuilding saved my life because I overcame the nerd stage. I got picked on. I was fascinated with power, and then I decided to take that direction because I knew that would make me feel good about myself.” 

―Lou Ferrigno

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” 

―John F. Kennedy

“People believe what they want to believe in order to reach what they want to achieve.” 

―Hass BodyBuilding

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 

―Winston Churchill

“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” 

―Wilhelm von Humboldt

“Like most people I can be lazy, so it's nice to have a goal or deadline or reason to work out. I feel better when I get to exercise, or when I'm outdoors. I like to hike, swim and run, and I love to play soccer.” 

―Viggo Mortensen

“Good actions give strength to ourselves and inspire good actions in others.” 

―Plato

“People can say whatever they want about the sport of bodybuilding, but to get prepared to do a contest or even think about doing a contest, or even to get into decent shape, it requires a certain amount of discipline, and it comes from taking a new year's resolution to a lifestyle.” 

―John Cena

“I like to use the hard times in the past to motivate me today.“

―Dwayne Johnson

“Exercise is really important to me - it's therapeutic. So if I'm ever feeling tense or stressed or like I'm about to have a meltdown, I'll put on my iPod and head to the gym or out on a bike ride along Lake Michigan with the girls.” 

―Michelle Obama

“I've always been into bodybuilding and keeping in shape, and I just challenge myself to see if I can continue to make improvements.” 

―Kevin Nash

“Football changed my life and it gave me a platform to get out my aggression and it gave me a sense of value.“

―Dwayne Johnson

“When they get a 50-inch waist and a gorilla butt, it's ugly looking - and I think bodybuilding has become ugly looking.” 

―Joe Gold

“Athletic skills are acquired over a long period of time and after countless hours of practice.” 

―Zig Ziglar

“To succeed in life, you need two things: ignorance and confidence.” 

―Mark Twain

“I was a bit challenged when I was younger to stay on the right path.”

―Dwayne Johnson

“I like both athletic girls and girly girls. It depends on their personality. I like girls who can go out and play sports with me and throw the football around, but you don't want a girl who's too much tougher than you. I like brainy girls who can respond to what I'm saying.” 

―Josh Hutcherson

“Walking is the best possible exercise. Habituate yourself to walk very far.” 

―Thomas Jefferson

“Number one, like yourself. Number two, you have to eat healthy. And number three, you've got to squeeze your buns. That's my formula.” 

―Richard Simmons

“A laugh is a surprise. And all humor is physical. I was always athletic, so that came naturally to me.” 

―Chevy Chase

“When adversity strikes, that's when you have to be the most calm. Take a step back, stay strong, stay grounded and press on.” 

―LL Cool J

“If the Olympic Games ever served a true altruistic purpose, they have long since outlived it. Yeah, the pursuit of athletic excellence, sportsmanship and international goodwill is plenty noble. But the modern Olympics are at best a vehicle for agitprop; at worst, a scandal magnet.” 

―John Ridley

“Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.” 

―Swami Vivekananda

“Gold's was the first bodybuilding gym made for bodybuilders.” 

―Joe Gold

“My message is, you can accomplish anything, not just on the athletic field, if you're willing to work pay the price. It doesn't matter what your age.” 

―Herschel Walker

“You must relate athletic experiences to life.” 

―Joe Paterno

“In the midst of these hard times it is our good health and good sleep that are enjoyable.” 

―Knute Nelson

“My job is to be fit and I'm really blessed that I get to go and work out and live a really healthy lifestyle.” 

―Kerri Walsh

“I love the 3D revolution. I love the technology today that continues to push the envelope, continues break the new ground, and continues to raise the bar.” 

―Dwayne Johnson

“I've failed over and over and over again in my life and that is why I succeed.” 

―Michael Jordan

“I don't smoke, don't drink much, and go to the gym five times a week. I live a healthy lifestyle and feel great. I can run a marathon, you know.” 

―Sarah Michelle Gellar

“The success I have achieved in bodybuilding, motion pictures, and business would not have been possible without the generosity of the American people and the freedom here to pursue your dreams.” 

―Arnold Schwarzenegger

“I know that to be a good player, you have to stay healthy, and you have to be as athletic as you can possibly be.” 

―Steve Nash

“Athletic ability can be taken away like that. It can all end in a heartbeat.” 

―Tim Tebow

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” 

―Napoleon Hill

“My wife and I work out together almost every day. It's just a great way to spend time together. We're going to run a marathon together later this year, and that's one more goal that we'll accomplish as husband and wife.” 

―Bill Rancic

“Exercise is amazing, from the inside out. I feel so alive and have more energy.” 

―Vanessa Hudgens

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

―Arnold Schwarzenegger

“If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all.” 

―Joey Adams

“Fitness needs to be perceived as fun and games or we subconsciously avoid it.” 

―Alan Thicke

“Practice puts brains in your muscles.” 

―Sam Snead

“When I was a kid at four years old, that's when I started amateur wrestling with my dad and family. And when that's instilled in you, it never goes away.” 

―Dwayne Johnson

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” 

―Helen Keller

“The fitness builds the foundation for me as an actor to have clarity. Fitness has always been the base of where I start off as a performer.” 

―Manu Bennett

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” 

―Khalil Gibran