The bodybuilding industry provides a seemingly endless supply of supplements, magazines and workouts all claiming to add mountains of muscle with little effort. In the real world, it takes hard training, smart nutrition and careful planning to build an impressive muscular physique. Start building muscle today with an effective, sensible approach.
Step 1
Perform exercises that require basic pressing and pulling movements. Focus on overall strength building movements like the bench press, deadlift, overhead press and squat. Use moderately heavy weights that allow you to perform no more than 10 reps per set. Divide your workouts into upper and lower body days so that you can spend more time on each muscle group. Do four workouts per week, two for upper body and two for lower body.
Step 2
Increase your caloric consumption to gain muscle. Eat foods rich in calories, complex carbohydrates and protein. Eat frequently, with a goal of five well-rounded meals per day. Invest in a small cooler to carry healthy meals with you to school or work. Keep a log of everything you eat; if you are not gaining muscle, add 500 calories per day each week until you begin to gain size and strength.
Step 3
Drink at least 2 liters of water each day to keep muscles hydrated. Drink even more water during exercise to keep muscles performing optimally. Weigh yourself before and after your workout. For each pound of weight you lose, drink 16 oz. of water. Muscles are made primarily of water. Keeping them hydrated will keep them growing.
Step 4
Get plenty of sleep to give your muscles enough time to repair. Avoid stress around bedtime, which can prevent you from falling asleep. Prepare your internal clock for sleep by dimming the lights an hour before bedtime. Avoid light-emitting devices such as computer and television screens before bed.
Tips and Warnings
- The most important factor in a muscle building plan is consistency. Stick to your plan for the long haul and you will be rewarded with steady muscle growth.
- Do not begin any exercise program without the consent of your physician.
References
- "Essentials of Strength Training and Conditioning, 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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