Train Hard With Weights – Weight training is the most important aspect of building muscle. Coming up with a well balanced and varying routine is key.
Remember that as your muscles strengthen and grow, you must add weight to increase the intensity and workload. But also know that weight intensity and number of repetitions plays a factor in building muscle, speed and endurance. Below is a chart to help:
3-5 reps – Highest intensity. Most effective for building muscle mass and explosive strength and power.
8-12 reps – Moderate intensity. Builds speed, strength and muscle mass.
15-26 reps – Intensity levels moderate to light. Builds stamina and endurance.
Muscle Building Diet – During your training, you will be exerting much more energy than normal. It is important that you not only replenish the energy you burn, but that you consume more calories than your body will use in a day.
Your diet should consist of plenty of protein (30%). Protein is made up of amino acid, which are the building blocks of muscle. Typically, you should eat 1-2 grams per pound of bodyweight.
You’ll also want to consume plenty of carbohydrates (55%) and a fair amount of fat (15%). Avoid trans fats and limit your intake of red meat fat. The best fat to consume is the fat found in fish.
Allow Ample Time to Rest – In order to put on those pounds, you need to let your body rest for a proper amount of time.
You should feel no soreness or fatigue on your workout days. If you do,
it is because you are over-training, under nourished or not well-rested. If this is the case, it is better for you in the long run to take the day off and rest until you are full-strength.