When it comes to putting on muscle and gaining weight, it’s important to remember that there’s more than one way to skin a cat. You can lift with high repetitions and little or no rest between sets, which will cause your muscles to pump up with blood, but you can’t add much mass if you keep this routine up over time. Similarly, you can lift heavy weights, but if your diet isn’t up to snuff, you’ll be left looking skinny-fat and not very muscular at all.
Pick a muscle group
A typical bench press routine includes three sets of six to eight reps, with a rest period of two minutes in between. You should feel like you have one more rep left in the tank at the end of each set, but if you don’t, then you’re pushing yourself too hard.
Invest in your gym time
- Invest in your gym time by signing up for a monthly membership at a gym that’s convenient to you. This will help you stick with your routine so that you don’t miss any sessions.
- Invest in your diet by making sure you’re eating the right foods to support muscle growth – things like eggs, protein shakes, chicken, tuna, almonds, pumpkin seeds, lentils and dark chocolate are all good choices. Add two or three servings of protein per day to your diet if necessary.
Have realistic expectations
It is important to have realistic expectations. While it is possible to increase muscle mass quickly, this requires a great deal of dedication. You can expect to gain about one pound per month if you are training correctly.
- Train heavy – Focus on lifting the heaviest weight you can for the desired number of reps, while maintaining perfect form. Lifting heavy weights is one of the best ways to build muscle mass in your body.
- Do full-body workouts – Full body workouts are a great way to keep your energy levels high, as well as ensuring that every muscle group gets adequate time under tension for maximum growth potential.
Mix up your routine
- Find a workout routine that suits you. There are many different types of workouts out there, so be sure to find something you enjoy doing. It will make your workouts more enjoyable and keep you coming back for more.
- Do weight training. You don’t have to put on muscle by doing only weight training, but it is a great way to see results in a short amount of time.
Take it easy on yourself
Be patient. It takes time to build muscle, so don’t get discouraged. If you’re not seeing progress in your first month or two, keep going! Consistency is key for any type of workout regimen. Keep at it and you’ll see results. Check out these articles for more tips on building muscle
Don’t skip leg day (or any other body part, for that matter!)
The point of weightlifting is to get stronger, so the more often you can hit a muscle group, the better. But there are some muscle groups that take longer to recover than others, so don’t be afraid to give them a break every once in awhile.
Legs, for example, can handle twice-a-week workouts with no problem. Your hammies and quads will thank you for giving them some extra time to heal.
Use proper form on each exercise
- One of the best methods for building muscle is to do a full-body workout.
- When you work your whole body, you engage all of the major muscles groups in your body that can lead to some serious gains.
- You should never work a muscle group more than once per week as working them too much can lead to injury or over training.
Listen to your body & rest when you need it!
It’s important to listen to your body. If you are feeling really sore or overworked, take a day off or two days off. You need to give your body time to recover so that it can build muscle faster. Not giving your body enough time for recovery will cause fatigue and possible injuries. Drink water!: One of the best things you can do for yourself is drink plenty of water.
Consistency is key when it comes to achieving your goals. When you work out consistently, you will start to see progress in your body more quickly than if you were to occasionally work out every now and then. If you keep at it, there are no limits as to how much muscle you can build! Furthermore, consistency also includes making healthy food choices on a daily basis.