How do I build muscle is a question I seem to get asked every day of the week, my day job working in law enforcement means that I spend a lot of time at he gym along with colleagues getting 'job fit' so I thought I would post an article that may help some people out there

How to build muscle?  Well where do I start, I suppose the basics.  Firstly you must provide your body with the building blocks for lean muscle gain which would be quality protein and complex carbohydrates.  There are many supplements available to assist you with the quality protein and I'm not going to waste you time here by trying a sales pitch because that's not what this is intended for

Eat 5-6 small meals a day, these must all consist of a fist size portion of protein for example chicken or tuna, the same size portion of complex carbs (some of which you probably already eat such as leafy greens and vegetables, carrots, onions and asparagus)

Drink plenty of water.  The recommended amount is half your body weight (in lbs) in ounces but a little more or a little less is fine

Take regular exercise, by this I don't mean a short stroll around the park, I mean get into your local gym and start throwing the iron around (not literally of course).  You need to put your muscles under stress, if you are a beginner then focus on compound exercises such as squats, deadlifts, push ups and pull ups these will activate the largest muscle groups in the body which will lead to faster gains.  Choose a weight that enables you to complete between 8-12 reps, any more and it's too heavy, any less and it's too light.

Get quality sleep, muscles grow when we are at rest and during sleep not during the excercise itself.  Ensure you get at least 8 hours uninterrupted sleep every night

Don't get fooled by scams that say you can pack on 20lbs of pure muscle in two weeks it just can't happen if you really want to learn how to build muscle then do it steadily, this will enable your body to adjust to the new increasing pressure you are placing on it

There are plenty of resources out there on how to build muscle but I'm creating a site that has in depth explanations and resources on how to build muscle and how to do it safely and quickly which is more than I could ever hope to fit in here, to find out more, have a look at muscle pump world.