-
Step 1
Lift weights at least three to four times every week. You can use resistance bands, weight machines or free weights to gain muscle in the first of five easy steps. It is best to work your upper body and lower body twice each per week. Talk to a trainer to ensure you are performing the exercises the right way.
-
Step 2
Get enough sleep. It is important to allow your muscles to recuperate between weight training sessions. You should get between seven and nine hours of sleep every night.
-
Step 3
Eat five to seven small meals throughout the day to gain muscle. These meals should be balanced with carbs and protein to help you build muscle.
-
Step 4
Stretch your muscles once you have torn them down with weights. It is important to stretch at least half the time you spent training each muscle group in this fourth of five steps.
-
Step 5
Take the right supplements for your dietary needs. It is extremely difficult to get the nutrients your body needs from food alone. You can take one multi vitamin, or you can choose to take many different pills every day.
Comments
Trainer-LA said
on 10/18/2008 As a very experienced and well established "Ceritified" Personal Trainer based in Los Angeles, I'm not sure this submission is the right advice. First off there is no "easy way" to gain muscle, since it involves hard work, sweat and dedication, thinking there is a magic pill or a "easy way" is not the correct thinking, you are only fooling yourself to think there is an easy way. The use of resistance bands and weight machines will really only "tone muscles" and it's near impossible to build muscle with their use. Proper free weight training (and I am not talking about being a muscle head) is really the only route here to actually "build" lean muscle. I am going to leave steps 2,3 and 4 alone since steps 2 and 4 are pretty basic things in order to experice good health not just to aid in building muscle. As far as step 3 goes, it's best to seek the help of a fitness professional to balance