There is no easy way to build up your muscles. According to Oregon-based fitness coach and certified personal trainer Ben Cohn, all muscle gain comes as a result of hard physical effort and applying personal discipline. However, there are healthy ways to build muscles. Lifting systematically while recording your progress, according to "Brawn" author Stuart McRobert, will give you the most gain for the least effort. In this way, using a lifting system is easier than other options.
Basic Framework
Step 1
Eat more protein than carbohydrates and take in plenty of vegetables, fruits and essential oils. Avoid sweets and fast foods. Drink a minimum of eight glasses of water a day. If you want to gain muscle mass, you'll also need to eat more calories than you expend.
Step 2
Take a regular course of supplements, starting with a basic multivitamin. Other supplements include protein shakes, amino acids and herbal treatments such as taurine and creatine. Because supplement research continually adds new products and practices, it's best to check with a certified fitness trainer to help develop your ideal supplement program.
Step 3
Workout six days per week, divided into three each of alternating "A" days and "B" days. Developing a consistent workout routine is important when building muscles.
Step 4
Sleep soundly--adequate sleep each night is important to maintain energy and focus. Also, while you sleep your body repairs and rebuilds muscle. Without proper sleep your body can't build the muscle you want.
"A" Day Workout
Step 1
Perform three sets of squats at eight repetitions each. For this and all other exercises, set the weight so that you're struggling to finish your second set--and need a spotter to help you finish the third.
Step 2
Complete three sets each of leg extensions and leg curls, alternating between them, at eight repetitions per set. Alternating between opposing muscle groups will let you lift more with each set.
Step 3
Perform a total of 50 to 100 situps and back extensions, in alternating sets. For each set do the exercise until fatigue makes you start to cheat or until you feel pain in your back.
Step 4
Execute three sets of lat pull-downs at eight repetitions per set. As you pull the bar down try to avoid pulling with your arms. Rather, shift as much of the load as you can to your back.
"B" Day Workout
Step 1
Begin the workout with bench press, three sets of eight repetitions each. Cohn recommends dumbbell bench presses over barbell presses because they involve the smaller peripheral muscles more.
Step 2
Perform three sets, eight repetitions each, of biceps curls and triceps push or dips. As with your leg set, alternating between these exercises allows you to lift more with each.
Step 3
Execute three sets of eight dumbbell shrugs each. As with lat pulls, focus to put the load on the shoulders rather than in your arms.
Tips and Warnings
- McRobert recommends working any given workout for eight weeks in a row, then changing exercises for the next cycle. For example, you could trade dumbbell curls for barbell curls or bench press for butterfly presses.
- Aggressive weight training can put strain on your joints and cause injury. Check with your doctor or other fitness professional before beginning a weight training regimen.
Things You'll Need
- Access to weights
- Funds, $50 to $100 a month
- Journal
References
- "Brawn"; Stuart McRobert; 2007
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "The New Modern Encyclopedia of Bodybuilding"; Arnold Schwarzenegger et al; 1999
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