How to Build Muscle

• by Trent

Guide Note

Building muscle mass takes time and dedication, but doing so is a key part of any fitness regime.

Whatever your reason for wanting to build muscle, the information presented in How to Build Muscle will help you do just that.

Table of Contents

• Introduction
• Basic Weight Training Equipment
• Basic Components of a Weight Training Program
• Online Strength-Building Plans
• Tips for Building Muscle
• Resources

Muscle Building Tips

1. Know the holy trinity of weight training. Every weight training exercise is made of reps, sets and weight. So, you might do 3 sets of 15 reps with a 10 pound weight. Depending on the fitness goals you set with your trainer, you might do fewer reps with heavier weights or more reps with lighter weights.
2. Stretch before you start. Warm up with a series of stretches before you start any exercise.^[1]
3. Maintain good form. Have a trainer help you perfect your form. You need to keep your spine in alignment, engage your abs and avoid jerky movements.
4. Rest between sets. Your body needs time to recuperate between sets. The more tired you get, the sloppier your form becomes.
5. Mix it up. Don't work the same group of muscles two days in a row. Give your muscles time to recover.

Disclaimer

The content of this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here or beginning any fitness regime.

Introduction

• The benefits of building muscle are well-documented. It can improve your bone and muscle health, increase your metabolism and reduce the symptoms of stress and depression.^[1] And, despite popular perception, weight training won't leave you looking like Arnold Schwarzenegger circa 1978. The following guide will get you on your muscle-building way by pointing you to a few online exercise resources and walking you through some important strength training tips.

Basic Weight Training Equipment

Dumbbells (Creative Commons photo by Rick Audet)

• Weight training is the key to building muscle. When you lift weights, you create small tears in your muscle fiber. When those micro-tears heal, your muscle grows stronger and firmer.

• To start a weight training program, you'll need the proper weight training equipment. Technically anything that provides resistance, even your own body weight, can help you build strength, but most programs use free weights, weight machines or a combination of the two.

1. Dumbbells: Dumbbells are short bars with adjustable or permanent weights attached at either end. Dumbbells can be held in your hand and are typically used in sets of two.
2. Barbells: Longer than a dumbbell. A barbell has weights attached to either end and should be held in both hands while lifting.
3. Medicine Balls: A medicine ball is a weighted ball that can be lifted or held while doing sit-ups and other abdominal exercises.
4. Kettlebells: A kettlebell is a weight of Russian origin that essentially looks like a cannonball with a handle attached to it. Kettlebells have been increasing in popularity in the US in recent years.
5. Toning Bars: Toning bars are bars which are weighted evenly throughout. Usually between 12-15 pounds in weight, bars are used in both hands to perform bicep curls, shoulder presses and other basic weight training exercises.
6. Weight Machines: Weight machines are strength training appartuses designed to target specific muscle groups and help you maintain proper form throughout an exercise.

Basic Components of a Weight Training Program

(Photo by Patti Gray)

• There are three components to any weight training exercise:

1. Rep: A rep or a repetition is one complete movement of an exercise. This could be one push-up, one bicep curl, one leg lift or any other type of exercise that involves the body overcoming resistance.
2. Set: A set is a consecutive group of reps. You might do 12-15 reps in a typical set.
3. Weight: Weight refers to the amount of weight you're using in each rep. So, you might do 3 sets of 15 reps with a 10 pound weight. Depending on the fitness goals you set with your trainer, you might do fewer reps with heavier weights or more reps with lighter weights.

Notes on Form

• Regardless of what type of weight training program you embark on, form is very important. If you don't do an exercise correctly, there's no point to doing it at all. Here are a few tips on keeping your weight lifting form on point:

1. Keep Your Spine in Alignment: When you're lifting heavy weights, you'll be tempted to arch your back. Don't do this. Keep your spine in a neutral position, tailbone tucked under and abs engaged.
2. Engage Your Abs: You'll hear trainers repeat this over and over again. You want to feel as though your abs are connecting with your spine by keeping them taut and pulled in.
3. Don't Lock Your Elbows: When you're lifting weights, keep your elbows soft. You don't want to damage your joints.
4. Rest Between Sets: When you're body is tired, you're more likely to get sloppy. Give yourself at least 30 seconds between sets to let your body recuperate before launching into the next series of movements.
5. Avoid Jerky Movements: You don't want to jerk the weights around or use momentum to do the work for you. When lifting weights, keep your movements controlled and slow. Your muscles should do the work.

Online Strength-Building Plans

• Many training programs will help you build muscle. You need to find the one that's right for you. You can use machines, free weights, core-building exercises that rely on the body to provide resistance or a combination of all of the above. The important thing is to pick a workout that matches your lifestyle, temperament and pre-determined goals and stick with it.

1. The Mayo Clinic has a slide show showing exercises for major muscle groups.
   • The exercises listed here are a combination of free weight and machine exercises.
2. About.com has a strength building program for beginners, intermediate exercisers and more advanced needs. They also have a quick workout plan for busy people.
   • These workouts take advantage of free weights; no machines needed.
   • Make sure to have a spotter if you're lifting heavy free weights.
3. StrongLifts.com has a beginning strength training program.
   • This workout requires gym equipment.
4. Fitness.com has a great page of possible workouts.
   • To find a workout, select the muscle group you'd like to exercise, your location and the kind of equipment you have access to.
5. For a bodybuilding workout, visit Lee Hayward's Bodybuilding for Beginners.
   • This program requires access to barbells and other workout machines and equipment.

Tips for Building Muscle

• Regardless of what kind of strength-training program you embark upon, there are some rules that apply across the board.

(Creative Commons Photo by Phillip)

1. Stretch before you start your program.
2. Lift enough weight that you feel the resistance but not so much that you hurt yourself.
3. WebMD states that you should strength train at least 2 days a week.
4. Mix up your routine. Don't work the same group of muscles two days in a row. Instead give your muscles time to recover.
5. According to the Mayo Clinic, one set of 12 repetitions is best for building muscle.
6. Knowing how and when to breathe is very important when lifting weights. Inhale when lowering the weight and exhale as you lift it.
7. Using correct posture will protect your back.
8. The Mayo Clinic recommends that when you can easily complete your repetitions, it's time to increase the weight you're lifting by 10 percent.
9. WebMD says that if you eat carbohydrates and protein within 30 minutes of your workout your recovery time will be shorter. They recommend 0.3-0.6 grams of carbs per pound of body weight and eating a gram of protein for every 3-4 grams of carbs. ^[2]
10. Training with a friend can be a great motivator.

Resources for How to Build Muscle

• • Mahalo's Guide to How to Get in Shape
• About.com: Weight Training 101  
• About.com: Total Body Strength for Beginners  
• About.com: Intermediate Total Body Strength  
• About.com: Advanced Intermediate Total Body Strength  
• About.com: Strength Training for Busy People  
• a Calorie Counter: 8 Reasons Your Weight Training Results Suck
• Fitness.com: Exercise
• Lee Hayward: Bodybuilding for Beginners  
• Mayo Clinic: Strength training: How many sets for best results?
• Mayo Clinic: Slide show: Weight training exercises for major muscle groups
• Mayo Clinic: Weight training: Improve your muscular fitness
• StrongLifts.com: 5x5 Beginner Strength Training Program | Squats | Bench Press
• VideoJug: How To Build Muscle (Time: 2:31)
• WebMD: Build Muscle With Strengthening Exercises
• WebMD: The Basics: Build Muscle for Better Health
• WebMD: Post-Workout Foods to Build Muscle
• Quamut: Weight Training Basics

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