Your body builds muscles when you overload them with heavy weight. The weight will force your muscles to contract to either push, pull or lift the weight you want it to. As this happens, your muscles actually incur damage from the demands placed on them. This damage is normal and a part of the muscle-building process. As your body recovers from the exercise it will actually rebuild the muscles used to be bigger and stronger in an attempt to prepare for future demands placed on them.
Step 1
Concentrate on heavy compound movements. Movements that utilize multiple joints incorporate more muscles than single-joint isolation movements. These movements also allow for greater weight to used in these movements. According to Criticalbench.com, compound exercises can help release the anabolic hormones testosterone and growth hormone. These hormones are responsible for strength and muscularity. Compound exercises include, barbell squats, bench presses, military presses, dead lifts, chin ups, barbell rows and dips. These exercises should be the core of your routine and done first before isolation exercises, if any.
Step 2
Lower the reps. Strive to lift a weight that you can only lift for a maximum of six reps. If you can lift a specific weight more than six times then it is too light. Overload the muscle with a weight that will force it to adapt and grow larger during recovery. Do three to four exercises per body part, overloading the muscle but not working past muscle exhaustion.
Step 3
Use creatine mono-hydrate. According to Gain-weight-muscle-fast.com, ATP or adenosine triphosphate is the fuel your body uses to actually contract your muscles. This type of fuel for energy is used quickly during intense effort such as when your muscles are forcefully contracting due to weight lifting. When ATP is depleted, your body can use creatine to replenish its ATP stores giving it energy to continue lifting hard and delaying fatigue. Creatine also draws water into the muscle cells which will add to their size and help with protein synthesis.
Step 4
Eat protein throughout the day to keep your muscles fed and growing. According to The Whey Protein Institute, protein is used to develop recovering muscle by using the branch chain amino acids available in protein to metabolize directly into your muscles. Strive to eat 1 to 2 g of protein per pound of body weight every day to ensure your body has sufficient protein to build its muscles up.
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