Establishing routines is essential for muscle growth for men, as sporadic adherence to workouts, supplements and nutrition can erase previous muscle gain. Aside from aesthetic benefits, building muscle also provides copious health benefits that can lead to a longer lifespan, a better sex life and a slimmer figure.
Weightlifting
The best way for men to build muscle is to lift weights, whether free weights or on machines. According to Dr. Edward R. Laskowski on the Mayo Clinic website, you should do single sets of about 12 repetitions for each exercise that you want to do. Load enough weight to where you are tired after doing 12 reps. Laskowski also says to increase the amount of weight gradually to keep adding muscle as the weeks go by. You can do any variety of exercises that work out any group of muscles, though the most common are legs, chest, abdominals and arms. To build more muscle, vary the types of exercises you do for each muscle group.
Running
Running and other types of cardiovascular exercise don't build as much muscle as weightlifting. However, you can burn calories and fat through running, making it easier to build muscle in the future. You can run four days per week, but rest often and stop when you experience knee pain.
Nutrition
According to Muscle and Fitness, start your day with slow-digesting carbohydrates such as whole grains for breakfast, such as toast or cereal. Avoid high amounts of fats, especially four hours before your workout. The website also recommends eating a small green salad about two hours before your workout, and try to eat buckwheat each day -- either as pancakes or noodles. Ingest lots of protein and keep some cholesterol in your diet by eating a couple eggs each day, yolks and whites. Lean meats also aid in muscle building.
Whey Protein
Whey protein powder is an easy way to repair muscles quickly after a strength training workout. According to the Whey Protein Institute, because whey protein is soluble, it's absorbed quickly to provide nourishment to muscles. Branded-chain amino acids, a major component of whey protein, is directly metabolized into muscle tissue and, according to the website, is the first amino acid used during periods of heavy weight training. Whey protein isolate is pure protein and has little to no fat or carbohydrates as well.
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