Developing a muscular build not only feels good when you rip off your shirt and strut down the beach, but it also gives you the ability to perform functional tasks more efficiently. Achieving this goal weighs heavily on your discipline and ability to make sacrifices. The game plan involves key dietary changes in conjunction with the right training methods. If you are new to exercise, it is a good idea to get clearance from your doctor before beginning.
Step 1
Eat the right types of food. Your body needs protein, carbs and fat for building muscle. More specifically, protein helps with muscle cell regeneration, carbs give you energy for workouts and fat boosts the muscle-building hormone testosterone. Cover all these bases by adding foods to your diet, such as fruits, vegetables, whole grains, beans, low-fat dairy, lean meats, fish, nuts and seeds.
Step 2
Consume multiple meals throughout the day. This will give your muscles a steady supply of nutrients and keep your energy levels elevated. Include protein with each meal and have your first one as soon as you wake up. Space your meals two to three hours apart. A bison burger on a whole wheat bun with lettuce and tomato is a healthy meal option.
Step 3
Choose water as your beverage of choice. Muscles need proper hydration to perform optimally and to maintain a full look. Drink water over empty-calorie beverages such as soda, fruit punch, sweetened tea and especially alcohol. According to the American Council on Exercise, high amounts of alcohol have a detrimental effect on your testosterone levels and promote muscle deterioration. Keep your intake to moderate levels if you choose to drink at all.
Step 4
Perform workouts that involve compound exercises, which work more than one muscle at a time, causing maximal gains in size and strength. Base your exercise selection around exercises such as bench presses, military presses, bent-over rows, dips, squats and deadlifts.
Step 5
Use proper technique with your exercises. Bad lifting mechanics will compromise your ability to build muscle. The most important thing is that you move through a full range of motion and never use momentum. For bench presses, lie face up on a flat bench and grasp the barbell with a wide grip. Push the bar off the supports in a steady motion and hold it straight above your chest with your arms fully extended. Keep your abs tight as you slowly lower the bar down. Stop when it lightly touches your chest, push it back up in a steady motion and repeat.
Step 6
Lift heavy weights to fully tax your muscles. Aim for a weight that it so heavy, you can only do 8 to 12 reps with proper form. Have a spotter on hand to assist you with overhead exercises if you're maxing out or otherwise adding lifting weight quickly.
Step 7
Consume protein and carbs right after your training sessions, which will kick-start muscle building and the recovery process. Drinking a shake with whey protein powder is a convenient way to do this. Mix the whey in a shaker cup with grape juice and drink it as soon as you finish your last set of reps. Whey is a fast-absorbing form of protein.
References
- Natural Bodybuilding and Fitness Nutrition Station; "Newsletter Archive: Ways to Boost Testosterone Levels"; Ivan Nikolov; March 2006
- American Council on Exercise: Alcohol Eats Away at Muscle Mass
- CriticalBench.com; "Compound Exercises"; Jeff Anderson
- ExRx.net: Barbell Bench Press
- NSCA; "Strength Training for Muscle Building"; Joseph Chromiak
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