People have all sorts of ideas about what it takes to build muscle. Some will do crazy workout plans and some will try every supplement on the shelf. You do not have to go to extremes to gain muscle as long as you are consistent with your regime and do these three things.

One: Workout hard and heavy. Who cares about supersets and workouts designed to fatigue a muscle. You can wear your muscles out with low weight high rep exercises but it won’t make you bigger. You will build endurance which is great but it won’t add muscle. The trick to building muscle is to lift heavy at low reps. Shoot for doing a 95% max lift at every workout.

Two: Eat a balanced diet. This does not mean that you need to eat god awful amounts of protein. One gram of protein per pound of lean muscle is sufficient. In addition to protein, you need to eat fat as well. You need fat to make testosterone and build muscle. You can play with your carb intake as you like. Take in enough to have energy without packing on the fat.

Three: Get plenty of sleep. This is where most people fail. It can be hard to get enough sleep but this is when your body repairs itself the most and releases growth hormone. Eight hours is the minimum that you should get. If you can swing it, 9-10 hours is best. If you do not get enough sleep, you are hurting your chances for growth.