Men possess greater levels of muscle building hormones, such as growth hormone and testosterone, than women and thus are able to increase their muscle size more quickly and significantly. But both sexes are able to build muscle mass with weight training and an appropriate nutritional plan. Weight-training plans designed to stimulate muscle growth are high volume, meaning they require you to complete a relatively high number of exercises, sets and repetitions. As you overload your muscles with weight training, they are left damaged, which then stimulates your muscles to heal back at an increased size.
Step 1
Lift four days per week, scheduling certain muscle groups on certain days. For example, focus on chest, shoulders and triceps on Mondays and Thursdays, and back, biceps and legs on Tuesdays and Fridays. This provides the 72 hours of rest between high volume workouts recommended by Keith E. Cinea of the National Strength and Conditioning Association.
Step 2
Complete three to four exercises for each muscle group. For example, on chest, shoulder and triceps day, perform three to four exercises for each of those three muscle groups.
Step 3
Target your chest with chest press, chest flys, pushups and incline chest press. To develop your shoulders, perform shoulder press, upright rows, dips, lateral raise and front raise. Exercises effective for your triceps include lying tricep extension, overhead tricep extension, tricep pushdown and tricep kickbacks. Back exercises include lat pulldown, t-bar rows and dumbbell rows. Effective bicep exercises include bicep curls, isolation curls and hammer curls. To develop the muscle groups in your legs, complete squats, lunges, step-ups and calf raises.
Step 4
Perform each exercise at a volume of three to five sets of eight to 20 repetitions each, as recommended by strength and conditioning specialist Dr. Lee E. Brown to overload your muscles and stimulate growth.
Step 5
Consume 250 to 500 excess calories every day. According to Dr. Joseph A. Chromiak of the National Strength and Conditioning Association, the excess calories are necessary to fuel the muscle-building process.
Step 6
Take in 0.65 to 0.80 g of protein every day per pound that you weigh. Consuming an adequate amount of protein is essential for muscle building. Multiply your weight in pounds by both 0.65 and 0.80 to find the range of protein appropriate for you.
Tips and Warnings
- During each exercise, use an amount of weight that causes you to become fatigued within the assigned eight to 20 repetitions. Make adjustments if necessary, increasing the weight you're using if you're able to complete more than 20 repetitions and decreasing the intensity of weight when you're unable to reach eight repetitions.
- Visit your medical professional for a physical to ensure it's safe for you to start a workout program. Use a spotter when completing exercises with free weights to prevent the risk of injury.
References
- National Strength and Conditioning Association: Strength Training for Muscle Building; Joseph A. Chromiak
- National Strength and Conditioning Association Perform Journal: Training for Power: Hypertrophy Training = Volume; Dr. Lee E Brown, June 2002
- National Strength and Conditioning Association Perform Journal: Rest and Recovery; Keith E. Cinea, MA
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