How much muscle you are able to build depends on your body shape, but muscle building website, Build-Muscle-Gain-Weight suggests most people can expect to gain about five pounds every week. You may bulk out more quickly at first, before reaching a plateau, but this is natural. There are some products on the market that will help you build muscle, but speak to a doctor before trying any of them.
Weight Training
Training with weights will help you build up strength and muscle. There is no specific order for practicing weight training exercises, but Motley Health recommends training the large lower-body muscles before the smaller upper-body muscles, as the larger ones require more mental and physical energy. Train your core muscles before your shoulder and arm muscles for the same reason.
A Training Program
Start your weight training program using light weights that you can comfortably lift between eight and twelve times. To strengthen your legs, lie face- down on a leg curling bench and use your feet to lift the weight toward your butt. To strengthen your biceps, stand with your feet hip-width apart, holding weights in each hand, with fingers facing out. Keeping your elbows close to your sides, lift the weights in a curling motion. For a core-strength workout, lie on your back with your knees bent. Curl your shoulders toward your pelvis, while keeping your abdominals constricted. Before performing any new exercise, seek guidance from a qualified instructor.
Anabloic Steroids
Anabolic steroids promote muscle growth, but most have not been designed to improve athletic performance. Designer drugs are illegal synthetic drugs that have not been tested, and so pose a significant threat to those who take them. Side effects of anabolic steroids include baldness and infertility, breast growth and shrunken testicles in men, and enlarged clitoris and increased hair growth in women.
Creatinine
Creatinine may give you short bursts of power, but there is no evidence that creatinine enhances performance in sport. It appears to be safe for adults, as long as you follow manufacturers' instructions, but no one knows what the long term affects of taking creatinine are.
Natural Supplements
The good news is there is a natural supplement which provides you with the extra protein you need to grow muscle. Just one scoop of whey powder will give you around 25g protein, per natural strength trainer, Mehdi, of body building website, Strong Lifts. Add it to water or milk for a quick protein fix.
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