Build Muscle with Weight Training
View PDF | Print View
by: Guest
Total views: 56
Word Count: 398
Would you like to build more muscle mass? The best way to build muscle is with weight training. In fact, it’s really the only way your muscles can be stimulated to such an extent that they’ll grow to be bigger and stronger. I’d like to share a few simple steps that will help you pack on muscle mass.
The first step is to make sure that you are doing the right exercises. The best exercises to build muscle are what you call compound exercises. The exercises allow you to lift the most weight, which in turn will stimulate your muscles to grow the most. Compound exercises include the bench press, squat, deadlift, military press, and barbell row. Each of these exercises will focus on your primary muscle groups. Not only that, but compound exercises also work other muscle groups. The deadlift primarily works your lower back. But it also works your arms and your abs. This is why it is so important to do these exercises.
The next ingredient is to make sure you have the right amount of volume. I personally like a volume between 25 and 35 reps. I usually like to start of by doing 5X5, then a couple of weeks later I’ll switch it to 4X6. Make sure each week that your load goes up. Meaning, you’ll have to add more weight or more reps so your load increases. After 3 weeks of increasing your load, you can slow it down for one week before you start to increase again.
To build muscle with weight training is very important. However, that is not the only thing that will help pack on the muscle. In fact, it’s just as important to eat healthy. And while eating healthy is important, you have to make sure that you’re eating enough. I have a simple formula I like to use to make sure you’re eating enough to gain muscle. Multiply your weight by 20 and that will equal the amount of calories you need to eat to gain muscle. So if you currently weight 180 pounds, you’ll need 3,600 calories to gain muscle. You can adjust this formula when you get more experience, but right now it’s the best thing you can use to determine your caloric intake.
Related: Build Muscle with Weight Training
Additional information:
Weight Training Exercise zone contains building muscle, exercise and fitness tips to help you get in shape.
Rating:
Not yet rated
Comments
No comments posted.
Add Comment
You do not have permission to comment. If you
log in, you may be able to comment.
