How to Build Muscles at Home Or At The Gym Safely and Effectively?

By: BellyFatZoneTeam

In this article is the knowledge that will not only help you build muscle at home but also at the gym or wherever you want because these are the basic principles of our bodies.

These basic principles are based on scientific research and proven fact, from a sleep and exercise diet to the need to choose the best method for yourself economically.

There are 7.6 billion people on the earth that are 7.6 billion different bodies, but in terms of developing muscle, there are general principles that have not changed; you can learn these principles and then apply them to your body.

Many people come to bodybuilding for many different purposes, such as weight loss, weight gain, and equally popular gain muscle.

How to Build Muscles at Home Or At The Gym Safely and EffectivelyHow to Build Muscles at Home Or At The Gym Safely and Effectively
How to Build Muscles at Home Or The Gym Safely and Effectively

If you are still struggling to know what to do to gain muscle, this article will summarize all the things you need to care about to maximize muscle gain.

In bodybuilding, the question of how to gain muscle fast is not an easy question for most people.

However, you can still gain effective muscle mass once you understand the basics.

From these background rules, you will develop and own your own plan. Now BellyFatZone invites you to refer to this article together!

A complete guide for muscle gain

First, you will need to know that muscle gain results from good coordination between the three things: eating, exercising, and resting.

These are the 3 essentials to muscle growth so that we will go through all 3 of these in this article. So the article will be very long; I want you to share it about your wall or save it from rereading it next time.

OK, now we get started.

Part 1: Exercise


Before going into the practice, I need you to understand a few issues are:

  • Muscles of each person have a different maximum development ability due to different genes: So you will see that there are cases where both people practice the same, but people grow very fast, people are prolonged. So.
  • Muscles are shaped depending on each person's location: The most visible point is the abdominal muscles, some are 6, some 8, some are 10, some are 4, but are different …. or some people square breasts, with round breasts. The physical related things, we can not handle with practice; we can only intervene with surgery.
  • Girls develop muscles much more slowly than boys: Simply because muscle development is related to Testosterone, but in women, the content is shallow, so it will not gain muscle, and boys, so please don't. If you open your mouth, you practice being scared as loud as a boy. Not easy to eat.

Understand body anatomy

To exercise effectively, you must first understand your body's muscle group, where it is located, and what its name is.

Knowing the name of muscle groups, the muscle groups' structure on the body will help you identify exercises that are suitable for each group and each area that you want to improve when planning exercise.

Besides, I also provide a free book indicating which exercises are for which muscle groups here; you just need to download and read it carefully.

Understand the principles of practice and rest

When exercising to increase muscle, many of you do not know this important principle that the more you exercise, the faster the muscle will grow.

Understand the principles of practice and rest

This is neither true nor false because it depends on many “and” behind.

For example, if you want to gain big muscle, it is not wrong to practice a lot, but it must be combined with eating enough nutrients; getting enough rest will increase, but only training without eating or resting increasingly shrinks.

When going to exercise, each muscle group needs different resting times; for example, the muscle group, the chest is a large muscle group, so there is a need to rest longer. The calves, abdomen, and thighs are the smaller group that is used regularly, so it only takes a shorter time to rest.

However, in general, when we go to practice, we should let our muscles rest for at least 24-48 hours (if exercising lightly to moderate) to about 72 hours (for heavy exercise, high intensity) before going to the next training session. Give your muscles enough time to recover.

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One sign that your muscles are not recovering in time is experiencing pain while exercising (even with light weights) or feeling lethargic.

If this is the case, stop working on that muscle group and replace it with another muscle group or take a full day off to recover.

Read more: Cycling Fat Burning Zone – Slow But Safe and Effective.

Go to practice regularly, gradually increasing intensity.

It's like flirting with a certain girl, and you have to keep giving her a lot of stimulation before she will fall in love with you.

To increase muscle, you must regularly stimulate it by exercising more often, at least 3 training sessions a week, better than 6, even higher than you are a professional. This article is not for you anymore.

Try to schedule your training time so that each muscle group must be exercised at least twice a week (at medium intensity). Only then will your muscles stimulate enough to gain muscle, especially those who have never gone to practice.

Besides, when going to exercise, you want to increase your external muscles regularly. The intensity is also important. You must continuously increase the weight every week or more than every month, keeping 1 weight throughout the exercise. I like muscles enough to be able to grow.

You can start with exercises without weights.

You can start with exercises without weights

Not everyone new to training can afford to play with the heaviest weight. Only people with whispering problems do so.

Therefore, when you first go to practice, you may not need to worry about weight; just do the basic exercises with bare hands (or with the lightest weight) to practice.

Examples are push-ups, planks, crunches, lunge, squat… they are collectively known as bodyweight exercises, and you can easily find them in an online lot.

Read more: How to Lose Body Fat and Gain Muscle in a Month?

Know how to breathe

Many bodybuilders don't even think about exercise-related breathing and often breathe quite arbitrarily.

But, exercising with little breathing has a direct impact on the performance and the quality of that training session.

For example, in jogging, if you breathe incorrectly, you can only run for very short distances, or in Squat if breathing incorrectly will affect your ability to push weights as well as your spine.

At first glance, you can see how important it is to breathe in bodybuilding, and of course, if you want to know how to breathe, you can find a breathing exercise lesson here.

Learn technical exercises

Practicing techniques are fundamental; when you practice wrongly, the exercise's effect will be reduced or lost or will bring undesirable results.

Learn technical exercises

For example: If you do squat the wrong technique, you can eat it in the entire thigh instead of the butt, or the knee will hurt, and the back will hurt.

The injury in the bodybuilding exercise is mostly due to the wrong technique, and it takes a few days to heal; if it is severe … there is no life left to practice next time.

So the technique when exercising is essential to increase muscle, and each exercise has a different way of exercising.

To know the exercises' training techniques, you can access the Menu to choose the muscle group and choose the next muscle group that will have very detailed instructions.

Must have a good fitness schedule

This is important, and if you want to develop well, you must have a suitable training schedule; although there are many shared training schedules online, not everyone can use it because, as mentioned above.

Above, everyone's body is different, so everyone's training schedule is different; not seeing that my friend who practices that calendar gains good muscle, I practice it will also work. There is no place.

I also have a very detailed guide to dividing the practice schedule about how to divide the practice schedule.

It will help if you read through to understand how to divide the calendar between developing evenly, avoiding muscle deviation, and achieving optimal muscle gain.

Combining all of the above + with a workout schedule that suits you, you can confidently start training to gain muscle.

Part 2: Nutrition in bodybuilding

Nutrition in bodybuilding

If you have read the exercise, you are already 30% of the way, and now is the next important 50% deciding how fast your muscles go.

It is still said that “Everyone thinks exercise is the hardest thing in bodybuilding,” but really, eating is the hardest thing. This is recognized by everyone who has had a considerable amount of practice.

So you can determine for yourself that you will have to deal with this problem when exercising to gain muscle.

But do not worry too much, but it is not impossible to handle, you must take a bit of trouble.

Know what to eat and what not to

Eating in the bodybuilder allows you to eat quite a variety; all-natural foods are allowed. Processed foods such as canned meat, fried chicken, sausage … foods deep-fried in oil and high in fat should also be minimized.

Foods including meat, eggs, fish, milk, and fruits and vegetables are given maximum meal priority. Especially when gaining muscle, Meat, eggs, fish, and milk, this is an important source of protein for muscles.

Read more: How Many Eggs a Day to Gain Muscle Mass?

Why You Need to Eat Protein

Why You Need to Eat Protein

Your muscles are made up of protein, so if you don't add protein, it's like building a house without bricks.

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Your muscles are the house, and the proteins are the building blocks of that house.

So you want to gain muscle, you must get enough protein. Simple and easy to understand is like that.

Well, if you do not know how many grams of protein to eat a day, I can suggest for you that it is between 1.5g and 2.2g / kg of body weight (or as high as 3g, but usually when athlete level is needed to this level).

That means you 50kg; you will need to eat 110g of protein every day.

So, where to get protein from?

There are many types of protein supplementary foods, and I have also listed there must be nearly 50 types from animals to plants, which you can review in this article and this article.

Adding protein from natural foods sounds simple, but it is a bit difficult because to eat 110g of protein as above, you will need to eat nearly half a chicken memory per day.

It's that high-protein chicken breast, but eating other meats like beef or pork, you eat even more. But especially if you eat vegetarian food only, the amount of food you eat is even more terrible.

Therefore, the solution to increasing muscle for you now is to use Whey Protein to load protein for the body. With just 1 teaspoon, you can easily load 25-30g of protein into your body.

Read more: How to Use Whey Protein Powder to Gain Muscle?

This saves you a lot of time preparing the food and cooking it.

Don't forget to include Carb and Fat.

Don't forget to include Carb

The most important muscle gain is Protein, and the next important thing is Carb and Fat.

Why Carb and Fat are important, I analyze a little bit that when you go to exercise, you will need energy, right. The energy your body gets mainly from Carb, so if you only eat Protein and quit. Through carbs, the body will not have enough energy. When the energy is not enough, you will feel lethargic, weightlifting performance decreases and hinders your muscle gain.

Fat accounts for 18% – 24% of body weight. This substance is found in most cell membranes and internal membranes of cells, such as the nucleus and mitochondria.


Therefore, it plays an important role in the vital activities of cells. Scientific studies show that fat is a good solvent to dissolve vitamins A, D, E, K, and these are vitamins with many important functions in the body.

Absorb enough fat; vitamins are absorbed well; vitamins are well-absorbed, muscle synthesis will be good, and muscle growth will not be affected.

That is, all proteins, Carb, and Fat have a close relationship in building muscle, so you must eat enough.

Wait, you will ask again how much ENOUGH, right?

At this point, you'll need a tool called the Macro calculator.

With this tool, you need to enter the number of calories you need to eat every day; along with your needs, it will list you to know how many grams of each substance you should eat per day. You need to eat it right. Access this link to calculate.

And vitamins as well.

Besides the addition of Protein, Carb, and Fat, vitamins and minerals also need to be fully loaded because, as mentioned above, Vitamins play a significant role in protein synthesis as well as maintaining living activities other of the body.

And vitamins as well

There are many types of vitamins and minerals, but you will need to pay special attention to these 10 essential vitamins and minerals to gain muscle.

In a nutshell, this whole part 2, you will build a muscle-gain menu that suits your conditions; if you still have … not determined what to eat, you can refer to the sample muscle gain menu to eat.

Part 3: Rest and recovery

People often think that bodybuilding time is when muscles develop, but no, the time you exercise is the time you destroy the muscles, not build. But the time to recover and rest is when your muscles are building to become bigger and stronger.

Complete rest or do light exercise.

During non-training days, you can rest completely, without doing anything. However, there is still another way to restore that is more effective than active rest.

This way of rest is that you still perform gentle exercises for 30-45 minutes such as walking, cycling, swimming …

Resting this way helps the blood flow better, especially if you experience (minor) injuries this way of resting helps speed recovery.

Get 7-8 hours of sleep a day.

Get 7-8 hours of sleep a day

Every day, you should get at least 7-8 hours of sleep per day; this time is calculated in the evening, not including noon, because the evening is when your body repairs strong muscles. Strongest.

Protein supplement after exercise

Immediately after training is the best time to get protein; at this point, we are advised to get protein as soon as possible (if you don't eat before training, you must take it as soon as possible).

Because if you want to gain muscle but train for a few hours and do not load protein, then it is considered that your training session has almost dumped the river.

Don't forget to take a protein supplement before bed.

When you go to bed, you can hardly add protein during sleep, and your body really needs protein at this time.

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Don't forget to take a protein supplement before bed

There are many ways to get a protein supplement, such as eating a protein snack before bed. Or you can take Whey protein or Casein.

How to use Whey in combination with Casein is commonly used by many people because Whey will help push Protein's amount for the first time. Casein will continuously “release” protein into the bloodstream during the rest of the time when you sleep.

So you will no longer worry about lack of protein when you sleep, and your body will not have a shortage of “bricks” to build muscle houses for you.

15 bodybuilding tips for beginners:

If you want to start weight training to get in shape then you can start bodybuilding now. However, you will not immediately see the change.

You should practice slowly until you can practice fast. That's because your muscles need time to grow. Such training means you need to have patience.

You should adhere to exercises and a scientific diet. By the end of your workout schedule, you should be able to get the results you want.

Free weight training

When you step into the gym, you will immediately see luxurious and shiny machines. Do not rush! These machines will not be able to help you build a solid muscle base. To build muscle, you should do barbells and barbells. These are forms of weight training suitable for beginners.

Do compound exercises

You can follow the reference exercises from magazines or gym videos. However, before you follow along, you should know the basic exercises. You should not skip exercises like squats, deadlifts, bench weights, and military shoulder exercises.

Follow a specific exercise program

You can't just go to the gym and hit the gym. You need to have a strict routine and stick to it. You can ask the PT for exercises that are more effective for your physical condition. Exercises require the number of sets and the number of repetitions per set. When you go to the gym, you need to know exactly what you're going to do in that workout.

Don't practice every day

An effective exercise program would be 3 or 4 exercises per week. As a beginner, you don't need to practice more. Take the other days of the week to rest and recuperate.

Train each muscle group every week

Going to the gym for many days doesn't increase your muscle size either. However, doing too little exercise is not good for you. You need to exercise each muscle group at least once a week.

Practice the correct posture of each exercise

When lifting weights, you will be curious to know how much weight you can lift. However, you should resist this temptation. Instead, start with light weights and learn the correct form of each exercise.

Gradually increase weight

After you have established the correct posture, you need to gradually increase the weight. Track how much weight you lift for each exercise and increase it slightly every 2 weeks. You will feel yourself getting stronger and so will your muscles.

Safety first

Once you've lifted heavyweights, use a seat belt to protect your lower back. Here's how you can prevent future back injuries.

Protein Supplement

Protein is needed to build muscle. It is found in chicken, fish, eggs, milk, dairy products, and some nuts and vegetables. The recommended level is 1 gram of protein per pound (0.454 kg) of body weight for best results. If you can't eat every day, supplement with whey.

Increase calorie consumption

To build muscle, you need to eat more calories than you burn. Use a calorie calculator to figure out your BMR (Basal Metabolic Rate) and adjust it according to your activity level. If you have a sedentary job, you will need fewer calories. Conversely, if you are very active, you will need more.

Eat more meals

Eat 4-5 meals a day, 3-4 hours apart. Avoid getting hungry!

Avoid junk food

Yes, you want to gain weight, but you want that weight to be muscle mass, not fat! Eat lean protein, complex carbs, and healthy fats. You need to stay away from junk food, lots of sweets and fatty foods. The only time you should consume carbohydrates is right after a workout.

Eat Fruits and Vegetables.

Besides protein, carbs, and fat, your body also needs vitamins and minerals. So make sure you consume plenty of fruits and vegetables every day!

Rest and Recovery

Your muscles don't grow when you exercise but grow when you sleep. So make sure you get enough sleep every night (about 8-9 hours).

Act like an athlete.

Try to lead a healthy lifestyle and avoid as much as possible smoking, alcohol and other substances.

How To Build Muscle At Home Video:

YouTube video

These are the most general issues about gaining muscle when exercising. There is a more detailed analysis; you should read along to get a better understanding of muscle gain. Good luck.

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Albert Einstein

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