Building Muscle, we all want to have more muscle right? I’ve talked about the benefits of it in this post. With so much info out there, who can you trust? Where can you turn? Let me give you the top 3 steps to building more muscle.
1) Use Weights, Preferably Free Weights.
In my opinion the most effective way of building muscle is through resistance training using free weights. Other ways that may work for you are using machine or using bodyweight. If your situation allows it, I recommend free weights.
Free weights give the most diversity of anything else. They allow you to do just about any exercise you can think up. With the free weights I highly recommend compound exercises. That is, exercises that work many body parts at once. Some of the best ones are: squats, bench press, pull up, & deadlift.
I like using compound exercises because it uses up lots of muscles at once, thereby building more muscle and it uses more calories to perform the exercise, thereby burning more fat. It’s a win win!
So get yourself set up with a proper weight training program. You can start with this one here.
2) Track Your Progress.
We build muscle because our bodies adapt to the environment they are in. When weight training, you are breaking down muscle fibers. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. So, to continue to make progress, you should focus on progression. Progress would be perhaps a couple extra reps, or maybe a heavier weight. You can track progress by using some type of a workout log, maybe on your phone, or a notebook.
I don’t like to say any particular area of a program is more important than another, but nutrition is critical. You grow while outside of the gym, not while you are working out. You break down your muscles in the gym, then your body attempts to repair that muscle while you are out of the gym. It does this by providing nutriments to your body. If you aren’t taking in enough nutrients, or the right kind, you will be sorely disappointed with your progress. Make sure you have a proper nutrition program in place and you follow it!
Follow these 3 steps, and you’ll be making more progress than ever before. If you need help on this journey check out my personal training programs.