The gym abounds with philosophies on how to gain muscle. Building muscle from your workout requires determination and the proper combination of nutrition and exercise routine. With the right combination, you can sculpt your body however you see fit.
Step 1
Determine a schedule. Because building muscle can be a difficult task that requires consistency, specific and times should be chosen throughout the week to devote to training. Plan on lifting weights five days a week in a split routine with a focus on chest and triceps on Monday, back and biceps on Tuesday, legs Wednesday, chest and triceps on Thursday and back and biceps on Friday. Splitting up your routine ensures that your muscles have a complete recovery between workouts.
Step 2
Exercise for stability. If your muscles are not functioning together properly, they will never reach their full potential and your strength and muscle gains will be blunted. The National Academy of Sports Medicine describes a stability phase of training that incorporates three sets of 15 to 25 repetitions in an unstable environment. Unstable means, for example, that you would perform squats on a Bosu ball instead of flat ground. Try the following routine as an example. Start with dumbbell bench presses followed by single-leg bent-over rows, squats on a Bosu ball, standing biceps curls, standing triceps extensions, standing hamstring curls and single leg shoulder presses. Because the exercises focus on using all of your muscles, push for one second and release over four seconds to gain optimum control.
Step 3
Exercise for strength. After four weeks of stability training, progress to a training model that focuses on size and strength. The National Academy of Sports Medicine describes exercises that include three sets of eight to 12 repetitions at a two-second push, two-second release tempo. These exercises are done on stable ground, so trade the Bosu balls and standing positions for flat ground and benches. Start with a barbell bench press, then move to seated rows, leg press machines, calf raises, seated shoulder presses, biceps curls and triceps extensions.
Step 4
Limit your cardio. Cardiovascular exercises such as running and cycling burn large quantities of calories in a short time. Since your muscles need calories to grow, limit your cardio to 30 minutes five days a week, says the American College of Sports Medicine. This will be sufficient to maintain health benefits without sacrificing muscle gains.
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