Building muscle through working out started with bodybuilders and has since found its way into mainstream society. Workout routines will vary depending on the specific goal you want to achieve. Results come through commitment, knowledge, a sound workout program, proper nutrition and supplementation and of course hard work. With a dedicated routine and consistency you can see the results you're after.
Step 1
Start by making a game plan. Before you begin your training program have a specific goal in mind. Decide how much muscle you want to gain for each area of the body. Write this down and keep it in a place where you can view it often for motivation.
Step 2
Write out a program that you will follow on a day-to-day basis. This includes each exercise, rep, how many sets and your goals for the day. Include how you felt before, during and after the workout. It's also important to track your calorie intake. The cornerstone to any muscle-building program will be how many calories you take in and how many you are burning. Carry your program with you to your training facility to keep track of your progress, and make adjustments as necessary.
Step 3
Perform ten to fifteen minutes of cardio before you begin lifting heavy weights. Keep it short, just long enough to break a light sweat and get blood into the muscles.
Start your workout with a warmup set before jumping right into heavy weights. Choose a weight that's roughly half the amount you'll be using and do about twelve to fifteen reps of light lifting to activate the muscle fibers you are about to use.
Step 4
Center your workout around compound moves that work the overall body. These mass-building exercises should be staples of your overall routine. Some examples are deadlifts, squats, bench press, military press and pullups. Vary your routine so that you are working one body part per day, to isolate that specific muscle group and have complete focus on the goal you have for that day.
Step 5
Supplement your workout with proper nutrition. You need to eat to grow. Protein will be your main source for muscle building. According to BuiltFit.com, about 40 percent of your dietary intake should come from quality protein sources like chicken, lean meat, eggs, fish and whey protein powder. The other 40 percent will include good carbs such as brown rice, sweet potatoes and plenty of green vegetables. For optimum gains you need to be eating at least six meals a day, every two to three hours. Use protein drinks and bars to replace meals in a pinch. In order to build muscle you need to be taking in plenty of clean food.
Tips and Warnings
- Use a spotter whenever possible as you get into heavier weights. Stay hydrated during the workout and throughout the day. Breaks between sets should be no longer than two minutes for recovery. Get adequate sleep at night, at least six to eight hours to allow your muscles to grow.
- Consult your physician before beginning any strenuous exercise program. Always use proper form to reduce risk of injury.
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