If you have a goal to pack on some good quality lean muscle mass but are unsure of how to do so, you may not quite see the results you are aiming for. Here is a 10-step guide to building muscle that will get you on track.
1. Eat a High Protein Diet
Before you begin planning your workout routine, you must change your diet to add on the muscle. Remember that health and fitness is 75 percent diet and 25 percent exercise. A high protein diet will create new muscle mass when you decide the time is right to hit the gym floor
2. Progress Your Strength Training
You can’t get big muscles when you refuse to lift heavy. Increase the amount of weight you are training with and watch your muscles grow.
3. Compound Exercises
Instead of relying on isolation movements that are only training one muscle group at a time, focus on compound movements that will train several muscle groups at once.
4. Push Yourself
A common misconception is that three is the magic number; some gymgoers just do every exercise for three sets and then move on to the next. Listen to your body and if you feel like you can do five sets of one exercise, then do it.
5. Split Up Your Muscle Groups
To make your muscles grow, you should set up a strength training routine. For instance, Monday is chest day. Wednesday could be back and shoulders. Friday can be biceps and triceps. Finally, make Sunday your leg day. By chopping up your body parts, you are going to allow them to heal and grow after a tough workout.
6. Mix-in Short Sharp Cardio
Heavy-duty cardio will burn fat and muscle. Instead, you should do short bursts of cardio that will attack your fat only.
7. Sleep, Sleep, and Sleep
Your muscles will be growing while you are sleeping, so get your eight hours and include a nap if you can.
8. Keep at It
You can’t train for two weeks and then take two weeks off if you want to see a change. Keep at your workouts and the muscles will follow.
9. Find a Qualified Training Partner
Don’t take on your quest alone. Find someone that has piles of muscle on their body and ask them to take you under their wing. They must know what they are doing.
10. Read the Magazines and Watch the Videos
Learn about building muscle both in and out of the gym. Make it a part-time job to figure out how to add more muscle to your frame by reading how to go about doing it and watching the videos by professionals.