You can't build more than about 1/2 lb. of muscle every week, according to Dr. Steve Fleck, chair of the Sport Science Department at Colorado College. As you gain muscle mass, even this rate of increase will level off. Nevertheless, you can maximize muscle gain by exercising properly and making lifestyle adjustments.
Nutrition
No matter how often you work out, your body cannot build muscles unless you provide it with the raw materials from which muscle is built. Two raw materials are particularly important -- total calories and protein. To gain 1/2 lb. of muscle per week, you need to add 250 to 500 calories a day to your diet. You should also make sure that your diet includes about 2.5 g of protein for every pound that you weigh.
Water
Water is important to bodybuilders because it is needed for protein synthesis, and protein synthesis is needed for muscle growth. Water can also enhance the effectiveness of bodybuilding supplements such as creatine. Drink at least 1/2 gallon of water per day, even on days you don't work out.
Sleep
Your body doesn't build muscle while you're working out -- it builds muscle while you sleep. Get seven to eight hours of sleep every night. Go to bed at the same time every night, and don't lose sleep one night and try to make up for it the next night.
Lifting to Failure
Your body will build only as much muscle as it needs to meet the demands you place on it. When you sense that you cannot complete another repetition of a particular exercise, attempt another repetition, even though you know you will fail to complete it. Bodybuilders call this "lifting to failure."
Split Routines
Novice bodybuilders should not work out more than three times a week. Once you have been working out for a few months and have built a solid foundation of new muscle, switch to four to six workouts a week, advises the National Strength and Conditioning Association. Each workout should focus on no more than two muscle groups -- arms and shoulders on Monday, for example, and back and legs on Tuesday. Never exercise the same muscle group two days in a row.
Variation
Periodically varying the exercises you use will help your muscles grow in two ways. First, your body will respond positively to exercise variation, especially if you have reached a temporary plateau. Second, your mind will respond positively to the novelty, keeping your workouts interesting so that you won't be tempted to skip workouts.
References
- Iron Magazine: 10 Things You Must Do to Gain Muscle Mass!
- CNN: How Should I Eat to Build Muscle Mass?
- National Strength and Conditioning Association: Strength Training for Muscle Building
- Bodybuilding.com: 7 Reasons Why Bodybuilders Need More Water
- Muscle & Strength: Glutamine And Creatine: Old Dogs Can Learn New Tricks
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