How to Build Muscles With Training

Free weights are a good way to build muscle.

Building muscle is a goal achieved from exercise. General fitness activities will help muscles strengthen over time. However, weightlifting is the primary exercise for increasing muscle tone and strength quickly. The basics to building muscle are similar whether the goal is to build muscle mass or simply tone the body in preparation for the beach. It requires planning, exercise, good nutrition and rest for the muscles to become stronger. Here are some basic guidelines to help initiate a good muscle-building program.

Things You'll Need

• Water
• Free weights
• Healthy source of carbohydrates, such as whole grains, pasta and energy bars
• Healthy source of protein, including lean meats, soy and dairy

Instructions

1. Stretch before each workout. Exercises geared toward building muscle can also shorten muscle fibers and decrease flexibility. Flexibility helps prevent injury. Stretching the upper and lower body muscles helps maintain flexibility.

2. Plan rest days between workouts. Lifting weights causes small tears in muscle fibers leading to soreness on the following day. The muscles need time to recover and rebuild. Lifting each day could counteract progress achieved from lifting. A rest day could be devoted to stretching to increase flexibility and decrease muscle soreness.

3. Use high repetition and low resistance to improve muscle tone. Low resistance exercises are geared more to building tone and stamina. It is good for general conditioning of muscles and improving physique without massive weight gain.

4. Use low repetition and high resistance to increase muscle size. An increase in muscle mass will result in weight gain. A program designed to increasing muscle size should also include an increase in food intake, particularly protein.

5. Drink water to stay hydrated. Water is an important ingredient to any fitness program. Sweat can lead to dehydration and counteract the intent of a muscle-building program.

6. Eat after each workout. The recovery and rebuilding process requires energy and protein. Carbohydrates provide immediate fuel muscles require for recovery. Protein provides the building materials to rebuild muscle fibers.

7. Alter days of muscle focus. If the goal is to lift everyday, then specific muscle groups can be worked one day and allowed to rest the next day. For example, it is possible to work upper body muscles one day then lower body muscles the next.

8. Eat nutritious foods. The body does not work at full capacity on junk food. Good nutrition provides necessary materials to achieve higher levels of activity from lifting. A balanced diet includes carbohydrates, fats, proteins, fruits and vegetables.

Tips & Warnings

• Exercises, such as push-ups, sit-ups and pull-ups, cause muscle to work against resistance of the body weight and also build muscle. It is a good form of exercise when free weights, nautilus machines or other lifting equipment are not available.

• Weightlifting can force the heart and lungs to work harder as well as the muscles. For an individual new to lifting, it is wise to contact a physician and have a medical exam before starting a program. Conditions, such as high blood pressure, can be identified before beginning the program. A person acting as a spotter will improve safety for high resistance exercises where weights could become unmanageable.

References

• Strong Lifts: Build Muscle
• Gain Weight Muscle Fast: Increasing Muscle Tone

Resources

• Real Solutions: Weightlifting Exercises
• My Fit: Weight: Resistance Exercise List