How to Get Built From Lifting Weights
It's not particularly difficult to get built from lifting weights, but it requires long-term commitment. You will build muscle and feel stronger if you regularly lift weights with proper form, taking care to add weight as often as possible. It is extremely important that you lift with proper form, however. If you don't, you will put unnecessary pressure on problem areas such as your back and your knees, which can lead to discomfort and injury.
Other People Are Reading
Instructions
-
-
1
Perform regular compound exercises for the first several months to a year. These includes squats, deadlifts and bench presses that work multiple muscles at once. This will provide a firm foundation for more advanced exercises.
-
2
Perform squats with an Olympic bar. Place the bar across your shoulders and squat down with your feet flat. Make sure you squat by sitting your butt backwards, and go low enough that your thighs are parallel with the floor. Push on your ankles and come back up. Perform three sets of five reps every second day. Start with just a bar and gradually increase after you've perfected the form.
-
-
3
Perform deadlifts every second workout. Do these by placing an Olympic bar on the ground, squatting down until your thighs are parallel and grabbing the bar at shoulder width. Push with your legs, keeping your back and arms straight.
-
4
Perform overhead and bench presses on alternate workouts. The former involves pushing an Olympic bar over your head while standing or sitting. The latter involves pushing an Olympic bar up from a lying-down position. Keep your elbows in and your wrists straight. Move the bar in a straight line for both exercises.
-
5
Perform pull-ups as often as possible. Start with assisted pull-ups and flexed-arm hangs if you cannot do a pull-up on your own.
-
6
Eat a large quantity of whole foods. Avoid processed foods and focus on lean protein, such as chicken breasts.
-
7
Perform regular cardiovascular activity on your "off" days. This can be anything that increases your heart rate and makes you sweat. Cardio exercises keep your body fat low, which will make you look more built.
-
1
Tips & Warnings
Have a spotter with you for heavy weights or use a safety cage to avoid injuries.
