Building extreme muscles requires intense weight training and the consumption of enough calories and protein. The workouts for bodybuilding are extensive, and need to be done frequently. Those interested in building extreme muscles must be prepared to dedicate approximately an hour and a half per day to their efforts. It’s not possible to build significant muscle mass quickly, and it could take six to eight weeks before you begin to experience results.
Weight Training
Step 1
Weight train four days per week. On Mondays and Wednesdays, you will develop legs, back and biceps. On Tuesdays and Thursdays, you will develop chest, shoulders and triceps.
Step 2
Complete eight to 10 weight training exercises in each training session. Muscle building requires high-volume workouts so that the muscle groups are thoroughly overloaded.
Step 3
Complete two to three sets of five to 12 repetitions of each exercise.
Step 4
Give yourself one to two minutes of rest in between sets and one to three minutes in between exercises.
Step 5
Use the correct amount of weight. If the weight is too heavy or light, the number of repetitions and sets that you complete doesn’t matter. The weight you use should cause the final three repetitions in each set to be difficult. If it doesn’t become difficult until after 12 repetitions, the weight you’re using is too light. If it becomes difficult before you finish five repetitions, lighten the weight.
Nutrition
Step 1
Consume an adequate amount of protein. Supplements are not necessary, and if you consume too much protein, the remaining amount that isn’t used will be converted to fat. Instead, focus on incorporating lean protein foods into your diet, such as poultry, nuts and soy.
Step 2
Stay hydrated. There needs to be an adequate amount of fluid in your blood stream to transport the necessary nutrients to your muscles and to facilitate healing.
Step 3
Consume enough calories. To increase one pound of muscle, you need to increase your calorie balance by approximately 3,5000 calories. Joseph Chromiak of the National Strength and Conditioning Association suggests increasing your daily calorie intake by 250.
Tips and Warnings
- Get at least eight hours of sleep per night. Sleep is the time that your muscles heal and grow. Take it easy on your days off, as allowing your muscles to rest is just as important as your training times.
- Consult your doctor prior to starting any new workout program.
Things You'll Need
- Weight training equipment
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