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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
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Building muscle can help you feel more confident, but it takes time and persistence. Fortunately, you will see results with hard work and effort. The key to building muscle is to exercise regularly and maintain a healthy diet. You can build muscle by working out at home or in the gym with the same exercises.
Steps
Muscle training
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Pull up bar to exercise back muscles. Hold the bar at the right height for your height. Place your hands shoulder-width apart. Raise your legs at the back to help you swing over the bar. Use your arms to lift your body up until your chin is about as high as the bar. Lower the body back to the starting position. [1] X Research Source
- You can hold the bar by using the handle from above or from below.
- Do 3 reps with 10 reps each.
- This is an exercise that trains the lats, the shoulder blades, and the glutes
Do dumbbell squats to strengthen your back muscles. Stand with your feet shoulder-width apart, and about 15-25 cm away from a barbell or dumbbell. Bend your knees slightly, but keep your legs straight. Bend the waist to lean forward so that the spine and head are in line. Use your hands to hold the weight from above and raise it until it is level with your lower chest or upper abdomen. Slowly lower the dumbbells down until your arms are almost extended but not touching the floor. [2] X Research Source
- Do 3 reps with 10 reps each.
Lift weights while lying on the bench to exercise your chest and pectoral muscles. Start with a weight that you can comfortably lift. When starting out, you should try lifting barbells with 2.3-4.5kg weights at both ends. Keep your hands shoulder width apart, then grab the barbell. Slowly lower the weight down to your chest, then raise the weight until your arms are straight. [3] X Research Sources
- Do 3 sets with 8-10 repetitions each. If possible, you should increase the weight after each set.
- After training for a few months, you will gradually increase the weight and do 6-8 reps each. Practice until you feel exhausted by the end of the third set.
Alternative: For an extra challenge, try lifting weights on an incline bench. You will still be lifting weights on the bench, just one end of the bench tilted about 40 degrees. Lifting weights on an incline bench is often more difficult, so start with lighter weights than you would on a regular bench.
Push-ups for upper body exercises. Start in a plank position with your arms shoulder-width apart. Next, slowly lower your body until your chin touches the floor. Slowly raise your body back to the starting position. [4] X Research Sources
- Do 3 sets of 10 push-ups each.
- The closer the hands are placed together, the more effective the training for biceps is.
- Push-ups are an exercise that can be done anywhere.
Lift weights to work your thighs, glutes, and calves. Place heavy barbells or 2 dumbbells on the floor directly in front of you. Keeping your back straight and using your core muscles, slowly bend your knees. Hold the dumbbell tight, then lift and place the dumbbell close to your body. Slowly lower the dumbbells to the floor. [5] X Research Sources
- Do 3 reps with 10 reps each.
- Choose weights that you feel heavy.
- Use the entire muscle group when you lift weights. Use the force of your lower body to help you lift the weight.
Laila Ajani
Physic Education coach
Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
Laila Ajani
Physic Education coach
Physic Education coach
Try increasing the weight slightly to increase muscle growth. If using barbells, you have the option of placing your preferred weight at either end; so you can increase weights to 250gr, 500gr or or 1kg. If you are strong enough to lift about 22kg in 6 reps and feel relatively heavy, next week you will try lifting weights weighing 23.5kg. This will help you to notice rapid progress.
Perform squats with dumbbells. Increase the weight of the barbell, then place it on the rack so that it is slightly lower than your shoulders. Lower yourself under the dumbbell and stand up so that the dumbbell is just below your neck. Slightly bend your knees and open your legs slightly wider than shoulder width. Lift the dumbbell off the rack and step back one step so that the dumbbell is on your back. Next, slowly lower yourself into a squat position. Exhale forcefully, then use your legs and hips to push yourself up. [6] X Research Sources
- Do 3 reps with 8 squats each.
- The weights should be heavy enough to increase the difficulty of the squat, but you should still be able to lift the weight. When you’re new to training, you can start with barbells with no added weights attached.
- When performing a squat, you need to keep your chest, knees, and feet in line with your hips pushing back.
- A 90-degree knee bend is the safest option, and make sure the knee doesn’t go over your toes.
Alternate: Do a front squat with barbells for added difficulty. Place the barbell on a rack just below shoulder level. Approach the dumbbell so that the dumbbell is on the front shoulder. Arms grab the weight and lift it off the rack. Keeping your back straight, bend your legs into a squat position, with your hips under the barbell. Slowly raise your back back to the starting position.
Do a Bulgarian squat with dumbbells to work your legs. Hold the dumbbells in front of your chest with both hands. Stand in front of an exercise bench, raise your right leg behind you so that it is parallel to the floor and rest comfortably on the bench. Bend your left leg into a squat position and your right knee should almost touch the floor. Slowly raise your back back to the starting position. Do the same for the other side. [7] X Research Sources
- Do 3 reps with 8 squats each.
- The Bulgarian squat is also known as the one-legged squat.
Lift double dumbbells to work your arms. Sit on an exercise bench and lift a dumbbell with your hands. Place your hands between your thighs. With your elbows on your thighs, you’ll lift the dumbbells up to your upper chest by bending your arms upwards. Continue lifting weights with the other hand and do the same movement. [8] X Research Sources
- Do 3 reps with 8 reps each.
Alternative: Try lifting barbells to work both arms at the same time. Stand up and hold the barbell with both hands. Straighten your arms on either side of your body. Use your arms only to lift the weight up to your chest by bending your arms upwards.
Exercise the biceps with the back arm movement. Place your hands shoulder-width apart on the bench, with your body and feet stretched out in front of the chair. Slowly bend your elbows and lower your body so that your butt is almost touching the floor. Use your arms to raise your body back to the starting position. [9] X Research Source
- Do 3 reps with 8 reps each.
- If this intensity doesn’t make it difficult for you, increase resistance by lifting one foot off the floor.
- Bracelets may be the most effective way to exercise the biceps – the muscle underneath the biceps. You need strong biceps to support your entire body on the bench.
Do the movement for the triceps to exercise the arms. Lie on an exercise bench with dumbbells on a rack. Lift the dumbbells up, then bend your elbows so the dumbbells are close to your forehead. Slowly push the dumbbells up until your arms are straight. Lower the weights right after. Keep your elbows close together as you raise and lower the dumbbells. [10] X Research Source
- Do 3 reps with 8 reps each.
Lift barbells overhead for shoulder exercises. Hold barbells or dumbbells at chest or shoulder height, with palms facing forward. Lift weights overhead until arms are straight. Slightly bend your elbows to avoid overextending your arms. Slowly lower the weights back to the starting position. [11] X Research Source
- Do 3 reps with 8 reps each.
Alternately: You can refresh the exercise by changing the position of your hands. If you’re using dumbbells, you can lift them with your arms until they’re touching overhead or form an extended “Y” shape.
Crunches to work your abs and core. Lie down on the mat and place your arms behind your head without interlacing your hands. Bend your knees so that your feet are on the floor. Press your lower back into the floor and slowly roll your shoulders up. Slowly lower your body to the floor. [12] X Research Source
- Do 3 reps with 20 reps each
- Do the movement slowly and evenly.
Alternately: For the side crunch, you’ll tilt your upper body so that one shoulder touches the knee. Switch sides after each crunch.
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Do a plank to work your abs and core. Lie face down on the floor. Place your hands under your shoulders. Next, raise your body so that it is parallel to the floor. Straighten your body and hold the position for as long as you can. [13] X Research Source
- Try to hold the plank position for about 2 minutes. If you can’t, you will take a break for 1-2 minutes, then continue to plank. Do many planks until 2 minutes are full.
- If you can’t lift your body with your arms, you can adjust the exercise using your forearms.
Build a workout routine
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Plan a workout. You need to write a personal training plan to know which muscle groups to work on each day. You can choose to train all muscle groups on the same day, or you will work out individual days. You need to give your muscle groups a 24-48 hour break between each workout. [14] X Research Source
- For example, if you do arm training on Monday, do arm training again on Wednesday or Thursday.
- If you don’t know how to start, you can find a workout program online and experiment with it for a while. Do not immediately switch from one program to another; otherwise you will hardly see progress.
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Schedule a workout. To avoid overtraining, you need to schedule a schedule that works for you and your personal goals. Arrange it so you can work two muscle groups at once and save time (also known as a superset). For example, you could spend a day working on chest and back, a day working on biceps and triceps, or a day working on chest and biceps.
- Here are some suggestions for how to split up your workout plan so that you have more time to work your muscle groups and more time to recover:
- Day 1: Chest and biceps first, then cardio
- Day 2: Back and biceps
- Day 3: Rest and do cardio
- Day 4: Legs and stomach
- Day 5: Shoulders and cardio
- Day 6: Rest
- Day 7: Rest
- You can try a different plan divided by upper body and lower body. The training schedule is as follows:
- Day 1: Upper body workout, then cardio
- Day 2: Lower body workout
- Day 3: Rest and do cardio
- Day 4: Upper body workout
- Day 5: Lower body workout
- Day 6: Rest and do cardio
- Day 7: Rest
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Warm up with cardio before you lift weights. Before starting any workout, it’s a good idea to do a low-intensity exercise to warm up the muscle group you’re about to work. Not only is this a mental boost, but it also helps you avoid injury. Do light cardio for 5-10 minutes before you lift weights. [15] X Research Source
- For example, walk, run or run small steps in place.
- Don’t warm up with a stretch unless you’ve done at least 5 minutes of cardio. You should not stretch “cold” muscles to avoid injury.
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High-intensity interval training for short periods of time to build muscle. Performing multiple reps improves endurance, but will not improve muscle size or strength. Instead, you’ll work each muscle group for about 3-8 reps, with 6-12 reps each for a normal workout routine. The last repetition must make you feel hard! If not, you need to increase the weight. [16] X Research Source
- Try to exercise for 60 minutes a day. Longer workouts can make you tired and make it difficult to perform the movements correctly.
Advice: After every 4-8 weeks, you should change your workout plan. When you get used to the intensity of the exercise, the body will fall into a steady state and no longer receive any additional benefits from the exercise. The only way to avoid this is to change the exercise, such as increasing the weight and changing the movement.
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Full body workout throughout the week. You’ll get the most benefit when you add a full-body workout to your workout routine. The more muscle groups used during exercise, the stronger the body will be, and the muscles will also develop in a more balanced way. You can do a full body workout in one day or work out each muscle group every day. [17] X Trusted Source Mayo Clinic Go to Source
- All muscle groups should be trained with the same intensity, such as doing 5 sets of back exercises after 5 sets of lifting weights on a bench. This will help you have a balanced training, growth and endurance.
- Combination exercises like squats, weightlifting, back exercises, and push-ups use many different muscle groups. These are exercises that are suitable for a full body workout.
- Don’t be hasty. Advanced weightlifters often build training routines based on explosive repetitions . In other words, they will lift large amounts of weight in a short period of time (burst intervals). This method has many benefits, but the risk of injury for beginners is often very high. This method is only for experienced practitioners.
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Add cardio exercise. You are advised to do 150 minutes of moderate-intensity cardio per week, or 75 minutes of high-intensity cardio, or a reasonable combination of both. A good start should be to do 30-60 minutes of cardio every other day or 3 times per week. Some forms of cardio exercise include running, cycling, swimming, and any sport that moves you constantly. [18] X Trusted Source Mayo Clinic Go to Source
- Good cardiovascular health contributes to improved blood circulation, which helps muscle growth. Cardio exercise also improves physical fitness, allowing you to use your developed muscles for a variety of sports and activities.
- Cardio exercises burn calories quickly, so overtraining can limit energy levels that help build muscle. If you increase the intensity of your cardio, add more calories.
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Rest. The body needs time to recover and develop muscle; To do that, you need at least 8 hours of sleep every night. Also, don’t try to over-exercise. You can go into overtraining and lose the ability to gain muscle, leading to muscle wasting. Here are some symptoms to watch out for if you think you’re overtraining: [19] X Trusted Source Mayo Clinic Go to Source
- Prolonged fatigue
- Lose strength
- Anorexia
- Insomnia
- Depression
- Reduced sex drive
- Prolonged pain
- Susceptible to injury
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Reduce stress levels. Whether stress comes from work, family, or it’s a natural response, do what you can to reduce or eliminate it. Not only is stress bad for your health, but it also increases levels of the hormone cortisp, which causes the body to store fat and burn muscle tissue. Here are some ways to reduce stress: [20] X Trusted Source Harvard Medical Schop Go to source
- Take a walk.
- Chat with friends.
- Write diary.
- Color in adult coloring books.
- Play with pets.
- Soak in the tub.
- Smell the oil.
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Explosive weightlifting for strength training. Lifting weights in an “explosive” way during exercise helps muscles grow quickly and strong. However, this method can cause injury if not performed correctly. If you want to add this movement to your squats or other range of motion exercises, train with light weights first and do low-intensity sets, then gradually increase the intensity: [21] X Research Source
- Gradually change the movement to a burst with short movements, then increase with time and training.
- Move slowly when lowering weights. This is the moving part that easily causes muscle tearing; Therefore, do not try to move quickly when lowering weights.
- “Wind up” the muscles in the gentle part of the exercise. That means you will contract your muscles before you start moving.
- Accelerate quickly when lifting weights, but avoid stretching your muscles all the way at the peak. For example, the knee is only slightly bent in the leg exercise, and the elbow is slightly bent in the upper body exercise.
Healthy eating
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Increase calorie intake by 10%. Track your calorie intake, and calculate your average calorie intake to estimate your daily calorie needs. Multiply that number by 1.1. Ensure calories are loaded from a variety of healthy foods and have not gone through many processing stages to provide good nutrients to support the process of muscle training. [22] X Research Source
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Get enough protein to support muscle growth. You need 0.8g to 1g of protein for every 0.5kg of body weight (equivalent to 1.6g to 2g of protein per 1kg of body weight). For example, if your weight is about 82kg, add 144-180g of protein per day. If you are overweight, you need to use your fat-free body weight instead of your current weight. [23] X Research Sources
- In 28 grams of processed meat, there are about 7 grams of protein. [24] X Research Sources You can get 120g of protein per day with 3 servings of meat each weighing 170g, in the absence of other protein sources.
- If you have trouble getting enough protein, you can always take protein powder to get the required amount.
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Drink at least 8 cups (about 2 liters) of water every day. The body needs water for optimal muscle growth. Try to drink at least 8 glasses of water, but you’ll probably need more for strong muscles. Here’s a simple recipe to help you stay hydrated: [25] X Trusted Source PubMed Central Go to source
- According to the British measurement system: body weight in pounds (lbs) x 0.6 = amount of water needed in ounces (oz).
- Same formula in metric: body weight in kilograms (kg) x 40 = amount of water to add in milliliters.
- You can get water from other foods and drinks, not just plain water.
- If you’re over 30, you can reduce these to lbs x 0.46 to 0.54 or kg x 30 to 35.
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Eat your main meal at the same time of day. Instead of eating 2-3 large meals a day, you should change your eating habits so that you can eat 5-7 small meals a day. [26] X Trusted Source Mayo Clinic Go to Source
- To maintain adequate protein intake, you can prepare a protein-only meal. To make a simple protein drink, you will grind 230g of low-fat milk, 1 banana, 1 tablespoon peanut butter and 2 cups protein powder.
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Add good fats. Not only does fat make food taste better, it’s also good for you, as long as you eat the right foods and the right amount of fat! Saturated fat – the kind found in butter bars, chips or bacon – should be about 20g or less. However, you need to increase your intake of good fats, such as monounsaturated and polyunsaturated fats. [27] X Research Source
- A good way to determine the amount of fat in grams to add is to multiply the calories needed by 0.008 to calculate the maximum amount of saturated fat, and multiply by 0.03 to calculate the amount of “good fat”. For example, on a 2,500-calorie diet, you’d reduce your saturated fat intake to 20g or less and increase your mono and polyunsaturated fat to 75g.
- Fats are necessary for the proper distribution of vitamins A, D, E and K, which helps you to have better vision and healthier skin. Fat is also important for hormone synthesis, so maintaining the right amount of fat will speed muscle growth and recovery.
- Monounsaturated fats are found in olive oil, canola oil, sesame oil, avocados and nuts such as almonds, cashews, peanuts and pistachios.
- Polyunsaturated fats include corn oil, cottonseed oil, safflower oil, sunflower oil and seed, flaxseed and oil, and soybean oil and seed.
- Omega-3 fats top the list of very beneficial fats for heart health and blood sugar, vision and brain development in young children. This is the fat found in foods rich in omega-3s. Another great source is oily cold-water fish like salmon, tuna, rainbow trout, and sardines.
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Take a multivitamin, if advised by your doctor. Besides a balanced diet, you also need a multivitamin supplement. This is a way to ensure that your body is getting all the vitamins and minerals it needs to stay healthy. You have many options, depending on your age, gender, health status and nutritional needs. Find the one that works for you, and replenish every day. [28] X Research Sources
- Or, you might also consider choosing a supplement, such as glutamine, over a multivitamin.
- Always talk to your doctor before choosing a vitamin or supplement.
Advice
- Rest is just as important as lifting weights, so take a minute to breathe between each set.
- Alternately train multiple muscle groups each day. The body needs time to repair torn tissue; Therefore, you should let your muscles rest for 24-72 hours after a workout.
- As muscles grow, metabolism will self-regulate like a thermostat to maintain the balance of body weight. You may have to double your calories to gain weight.
- Muscle growth is also influenced by genetics and gender. Some people are born with the ability to build muscle easily. Others will need to experiment with different eating and training habits to find the right way to build muscle.
- To continue building muscle, you need to gradually increase the weight. This is a method of increasing difficulty continuously.
- The general rule of thumb for muscle growth is to lift heavy weights with fewer repetitions.
- Make sure you do the correct movement when lifting weights.
Warning
- Don’t worry or speculate when you see someone using a different weight than you. Maybe they’re doing a program with heavier weights and fewer reps, or vice versa. The process of building muscle does not depend on the weight other people use; You just need to focus on the challenge for yourself.
- When you’re new to training, you should only start with light weights. Trying to lift heavier weights than you can afford can cause injury.
- You don’t need to go to the gym to build muscle. You can build muscle naturally by controlling your diet and doing strength training exercises.
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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
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Building muscle can help you feel more confident, but it takes time and persistence. Fortunately, you will see results with hard work and effort. The key to building muscle is to exercise regularly and maintain a healthy diet. You can build muscle by working out at home or in the gym with the same exercises.
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