-
-
If you want to gain muscle, there are several things to consider. Exercise, with a focus on weight lifting, is the most important aspect of gaining muscle, but there are several other things to consider, including what you eat and how much you sleep. This page is an introduction to how to gain muscle.
-
-
Introduction
- Gaining muscle is about more than looking good. It can prevent pain and injuries, increase energy, protect your health and improve your mood. Gaining weight is a process which takes time and work, but will pay off if you keep to your strict plan..
Step 1: Exercise
- The main component in gaining muscle is weight lifting, but other exercise will also help you to gain muscle.
- Whether you work out in the gym or at home, and regardless of the equipment, exercise should be completed in reps of sets. Sets are several repetitions of a movement; while reps are repetitions of the set.
- To gain muscle, you should do between six and 12 sets in two to three repetitions. Be consistent and do the same amount of sets during each rep and when completing the same exercise. Rest about 30 seconds between each rep.
- A gym membership is not necessary; but it can be helpful. The machines at the gym will give you an opportunity to change your exercise program on a regular basis, which is important to see results. When you work out at home, you might run out of different exercises if you only have access to dumbbells and barbells.
- You can either work out the entire body during each exercise session, or alternative between the upper body one day, and the lower body the next day.
- To avoid injuries and increase flexibility, don't limit your exercise to certain parts of the body; instead, work out all muscle groups.
- Breathe out when lowering a weight and in when raising it..
Step 2: Food
- The food you eat, especially before and after working out, can assist or impair your ability to grow muscle.
- Eating enough protein and carbs is important.
- According to Web MD, most Americans get enough protein in their diet. However, it's still important to replenish your body with protein and carbs within 30 minutes after working out. This speeds up the time the body needs to recover after exercising.Web MD: [1]
- The body needs energy to build muscle. The best way to provide it is to eat regular, smaller meals about five to six times a day.
Step 3: Recovery
- To gain muscle, it's also important to allow the body to recover both after exercising and on a regular basis.
Conclusion
- Gaining muscle is not as easy as just lifting few weights. Several components are necessary to gain muscle, including exercise, food and recovery.
Featured Pages
