Building muscle and putting on weight requires a combination of frequent weight lifting and consistent calorie consumption. As you strength train, you break down your muscles, causing small tears in the muscle fibers. Your muscles respond by with processes that use protein and hormones to heal, adapt and get bigger. Following a weight-lifting program designed for muscle building will increase the rate of your results. Beginners will see significant results more quickly, but noticeable muscle-building changes typically occur after six to eight weeks of training.
Step 1
Increase your daily calorie consumption. For every pound of muscle you want to gain, you need to provide your body with a surplus of 3,500 calories. It's important to understand that this needs to be done over time. Eating way too many calories every day will only result in fat gain. Increase the amount of calories you eat per day by 500, which will allow you to gain 1 lb. every week.
Step 2
Have food ready to eat immediately after your workouts. Protein synthesis, a process that facilitates muscle growth, has been shown to increase when eating carbohydrates and protein shortly after strength training workouts. Pack a meal or snack to eat within 30 minutes after finishing your weight workout.
Step 3
Strength train Mondays, Tuesdays, Wednesdays, Fridays and Saturdays. Thursdays and Sundays are assigned days off. Follow a routine that will work each muscle group twice per week. On Mondays, you will develop your chest, shoulders and triceps. Tuesdays will be devoted to your legs. On Wednesdays, you'll work your back and biceps. On Fridays, you'll work out your entire upper body, and on Saturdays you'll work out your legs again.
Step 4
Follow a high-volume workout routine. For each exercise, complete four sets, tapering down in repetitions from 12, 10, 10 and then 8. Rest for two to three minutes between sets.
Step 5
Complete at least two exercises for each body part. For example, on the chest, shoulders and triceps days, pick two exercises for each group, ending up with six exercises for that session.
Tips and Warnings
- Adjust the amount of weight you use for each strength training exercise. The weight you use should make the final few repetitions of each set difficult. Make adjustments as your strength improves.
- Allow your muscle groups to recover on assigned rest days. This exercise routine is strenuous, and adequate recovery is necessary to ensure muscle healing and to prepare your body for upcoming workouts.
Things You'll Need
- Strength-training equipment
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