What are 10 muscle-building secrets?

1. Consistency. Develop this habit and you will be guaranteed to build muscle. Accepting the process takes time and commitment.
2. Start small. To develop consistency, you need to start small. Start with one push-up, then two, then three. Make the start of the journey achievable and build from that.
3. Take time with the fundamentals. Be a student and learn the movements. That can be with a personal trainer, an online coach, or self-analysis. Understanding how to move heavy weights safely will reduce the risk of injury and increase your longevity.
4. Don’t be scared of creatine. It’s not just for the big and bulky. Creatine monohydrate is well-researched and has cognitive benefits as well.
5. Daily mobility work. Treat mobility as your ticket to being forever young. Your body will thank you when you’re older. Whether it's yoga, Pilates, or an evening stretch routine before bed, ensure your muscles remain limber.
6. Prioritize sleep. All the muscle building occurs while we sleep, so ensure your rest is optimized. No screens, caffeine, or big meals before bedtime. Your quality of sleep should improve dramatically.
7. Understand nutrition. Regardless of your weight goals, it’s important to be on top of your nutrition. Understand your caloric intake and manage what you consume accordingly.
8. Something is better than nothing. Life will always change your best-laid plans. Just because you can’t complete a workout doesn’t mean you should skip it entirely. Shorten it to fit your schedule or find moments during the day to do bodyweight movements.
9. Mind muscle connection. Don’t just go through the motions with sets. Focus on how the muscle contracts with each rep. How does it feel? Involving the mind (as well as the muscle) turbocharges muscle-building efficiency.
10. Incorporate cardio. While it might not be sexy, the heart is still the most important muscle. Improving your cardiovascular system will not only increase your energy levels but also modes of recovery, which leads to better performance in the gym.

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