The basics of muscle building include proper exercise and a healthy diet. Typically, strength-training athletes require a balanced diet that includes vegetables, fruits, whole grains and adequate protein. Also, drink plenty of water before, during and after your workouts. Muscle building is a time and labor intensive process, but if you're dedicated you will enhance your physique and gain strength.
Function
Muscle growth occurs when you exercise a muscle hard enough to break it down. Rebuilding the muscle requires protein. However, eating enormous amounts of protein won't spur muscle growth, according to Iowa State University, which points out that surplus protein is unnecessary and may lead to the creation of fat. The university says that strength-training athletes require roughly 0.6 to 0.8 g of protein per pound of body weight a day. Consuming more protein than this will not create more muscle.
Types
Whether free weights or resistance machines are better for strength training is a contentious issue in the weightlifting community. Research both types to decide which is best for your budget and skill level. Free weights are inexpensive and offer unlimited exercise options. For example, with a few pairs of dumbbells you can perform numerous exercises including bicep curls, tricep kickbacks and chest presses. But if you are a beginner you might benefit from the fixed motion of a resistance machine, which typically uses cables to move weight plates that are a safe distance from your body. If possible, incorporate both types of weightlifting methods to get the benefits of each.
Considerations
Consistent and adequate muscle training is all you need for muscle growth. Don't overdo it by lifting weights that are too heavy for you, exercising the same muscle groups too often or by failing to rest between workouts. Lift weights that tire your muscles after one set of 10 to 15 repetitions. This is enough to stimulate muscle growth, according to the Center for Health Promotion and Wellness at MIT Medical. Perform each set once or twice, and then move on to work out other muscle groups. Allow the exercised muscle groups to rest for at least one day.
Technique
Proper lifting form is essential for successful strength training. To avoid injuring yourself, hire a fitness coach to teach you the correct form for each exercise you plan to include in your strength-training regimen. If this is not possible, avoid free weights, which are more difficult for beginners to use. Instead, use resistance machines, which force you to perform the exercises within a narrow range of motion -- eventually leading to proper form.
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