Aerobic exercise and strength training are effective ways to train and build muscle mass. Author David Zinczenko, in "The Abs Diet," says both types of exercise add muscle, which stimulates your metabolism to burn more calories. Before starting an exercise program, start following a balanced eating plan that focuses on proteins, complex carbohydrates and unsaturated fats. A healthy diet provides your muscles with the nutrients they need throughout the day.
Variety
Choose a wide variety of exercises to train and strengthen all parts of your body. Isolation exercises involve the movement of one specific muscle group. Biceps curls, triceps kickbacks and leg extensions are examples of isolation exercises that build base strength and muscle mass. Compound exercises hit several muscles at the same time. Include pull-ups, chin-ups, bench presses, overhead presses, dips, squats, dead lifts and barbell rows into your fitness routine.
Intensity
Intensity is the amount of weight used in a given set plus the number of repetitions performed. The intensity of a set is relative to each individual. If you want to increase the size of your muscles, increase the heaviness of your weight to perform a more intense set. The key to getting the most out of a workout is to perform each exercise with proper form, says Mario Lopez in "Knockout Fitness." Lopez says form means maintaining a sound body position that keeps the majority of the emphasis on the working muscles. Using proper technique decreases the chances of an injury.
Volume
Volume refers to the total amount of work performed. In "Stronger Arms and Upper Body," authors Dr. Jim Stoppani and Joe Wuebben say that volume is defined as the total number of working sets for a particular muscle group performed in a given workout. Employ high-volume training for large muscle groups such as the chest, back and shoulders. Larger muscles require a greater stimulus to grow than a smaller muscle requires, says Dr. Stoppani.
Recovery
Aim to strength train your muscles at least three times a week. Slowly work your way up five to six times a week to avoid overtraining muscle groups. Muscles need time to rest so they can repair and grow. Help your muscles recover and avoid dehydration by drinking plenty of water before, during and after your workout. Lopez recommends drinking 12 6-oz. glasses of water throughout the day.
References
- "Stronger Arms and Upper Body"; Joe Wuebben and Jim Stoppani, Ph.D.; 2009
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "Knockout Fitness"; Mario Lopez with Jeff O'Connell; 2008
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