During each session, lift as much weight as you can using the correct form. Test your limits to find out how much weight you should lift by doing reps with different weights. You should be able to do 3-4 sets of 8-12 reps without having to put the weights down. If you can’t, lower your weight. Generally, the 6-12 rep range stimulates bulky muscle growth, while lower reps favor strength gain at the expense of muscle size. If you can do 10 or more reps without feeling a burn, add more weight. You simply will not get bigger unless you challenge yourself to go all in.
You should be able to complete the full motion of an exercise without having to lean over or change position. If you can’t, you should be lifting less weight. In most cases you’ll start with your arms or legs extended. Work with a trainer for a few sessions so you’ll learn the right form for different exercises before continuing on your own.
First workout: do exercises for your chest, shoulders, back, and abs. Second workout: focus on your legs, triceps, and biceps Third workout: Do your abs and chest again. [4] X Research source
Visualize your target muscle growing as you complete every rep. If you’re doing lifts with one hand, place your other hand on the muscle you’re hoping to improve. Doing this can help you feel exactly where the muscle is straining, and help you refocus your efforts. Remember, it’s not the amount of weight on the bar that’s important; it’s the effect of that weight on the muscle that leads to increases in the size and power you’re after. This has a lot to do with how you’re thinking and what you’re focused on.
Eat calorie-rich protein dishes like steak and roast beef, roasted chicken (with the skin and dark meat), salmon, eggs, and pork. Protein is very important when you’re building muscle. Avoid bacon, sausage, and other cured meats, which contain additives that aren’t good for you to eat in large quantities. Eat plenty of fruits and vegetables of all kinds. They provide you with fiber and essential nutrients and help to keep you hydrated. Eat whole grains like oatmeal, whole wheat, buckwheat, and quinoa instead of white bread, biscuits, muffins, pancakes, waffles, and similar foods. Eat legumes and nuts like black beans, pinto beans, lima beans, walnuts, pecans, peanuts, and almonds.
A good muscle-building breakfast might include a bowl of oatmeal, two to four eggs, and one to two pieces of fruit, such as an apple, an orange, or a banana. For lunch, you might eat a chicken sandwich on whole wheat bread, several handfuls of nuts, an avocado, and a big kale and tomato salad with grapeseed oil dressing. For dinner, have a big piece of steak or another protein, potatoes, and vegetables. Have an extra serving of each if you need more fuel for your gains.
Creatine is a supplement that has been shown to increase your ATP stores, which is the chemical compound that your body uses to fire your muscles. This means you can do more reps before your ATP stores are depleted, which means more total volume. It comes in a powdered form, and you mix it with water and drink 3 grams of it once a day. Protein shakes like Ensure are acceptable supplements to have around for when you’re having trouble eating enough calories between meals.
Give up sugary or carbonated drinks. They won’t help your overall fitness, and they might actually hold you back when it comes to strength training. Alcohol isn’t helpful, either. It dehydrates you and leaves you feeling low energy.
