Effectively building muscle requires both a nutritional program designed to support an increase in muscle mass and frequent participation in a weight-training program designed to build muscle. With aggressive training and proper nutritional steps, you could build about a half a pound of muscle per week.
Objective
The most effective muscle builder is to overload your muscles in a manner where they are stimulated to increase in size and to provide them with the energy and nutrients they require to adapt and grow. When you overload your muscles in weight training, you cause minor tears throughout the muscle fibers, according to Richard Joshua Hernandez and Dr. Len Kravitz of the University of New Mexico. Your body responds by healing your muscles in a way that makes them stronger and larger.
Nutritional Steps
An increase in calorie consumption and protein is necessary to fuel muscle growth. For each pound of muscle increase, you must consume 3,500 more calories than you burn. To prevent putting on body fat, eat about 250 more calories per day. Joseph Chromiak of the National Strength and Conditioning Association recommends consuming about 0.65 grams of protein per pound that you weigh every day.
Weight-Training Program
A weight-training program designed to build muscle mass is one that requires frequent and high volume training. You should train four days per week, splitting your major muscle groups into different training days. On Mondays and Thursdays, develop your chest, shoulders and triceps. A common workout consists of chest press, shoulder press, dips, push-ups, tricep extension and tricep pushdowns. On Tuesdays and Fridays, train your legs, back and biceps. A common workout consists of squats, lunges, deadlifts, lat pulldown, rows, bicep curls and hammer curls.
Volume
For each exercise, complete four to six sets of eight to 12 repetitions, resting one to three minutes between sets. Adjust your weight accordingly so that you're completing the assigned number of repetitions. If you're not able to complete eight repetitions, lighten the weight you use on subsequent sets. If you're completing more than 12 repetitions, it's time to increase the resistance you're using.
Considerations
Because of testosterone and growth hormone level differences, men will increase their muscle mass more quickly than women. Women can build muscle with training and proper eating, but it will take longer to see significant results.
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