How to Build Stronger Muscles

Build stronger muscles with strength-training and diet.

Strong muscles can be desirable for not only aesthetic reasons, but for practical reasons as well. They make it easier to lift things, they protect joints and they play a role in boosting the metabolism. Building stronger muscles doesn't happen overnight; it takes focus, dedication and planning. But with commitment, almost anyone can have firmer, stronger muscles.

Instructions

1. Choose a form of resistance training. Weight training machines, hand-held weights or resistance bands are all effective tools for building stronger muscles.

2. Select a strength-training program. A personal trainer is ideal, but an instructional DVD will work if you're using hand weights or resistance bands. Check DVDs out from the library to save money.

3. Write down your training schedule on a calendar, creating a regimen to work each body part every other day to give muscles the chance to grow and repair. Strength-train the upper body and lower body on alternate days, and allow one day off each week for rest.

4. Adjust your calorie and protein intake. Use an online calorie calculator to determine how many calories you need based on your height and activity level. Get at least 1g of protein per pound of body weight daily.

5. Lift a weight that's heavy enough to cause muscle fatigue after six repetitions, and use good form with each set. Adjust the weight upwards as you develop more strength.

6. Chart your progress by keeping a strength-training journal. Document how much weight you lifted, and how many repetitions you did to follow your strength development over time.

Tips & Warnings

• Eat five to seven small meals that contain protein throughout the day to continuously supply muscles with nutrition. Use good technique when strength-training. Don't sacrifice form to lift a heavier weight. Drink a whey protein drink immediately after a workout to help with muscle repair and growth. Change your workout every six weeks to avoid a plateau. Sleep 7 to 8 hours each night. Muscles need rest to grow and develop. Stay hydrated by drinking plenty of pure water.

• Don't take nutritional supplements without researching them first.

• Don't use anabolic steroids.

References

• "Exercise Physiology"; Power and Howley; 2009.
• "Sports Medicine"; A Framework for Understanding the Training Process Leading to Elite Performance; Smith DJ; 2003.
• "Journal of Applied Physiology"; Adaptations in Skeletal Muscle Following Strength Training; Costill, D et al; 1979.

Resources

• Read this Article in Spanish