I work with people from Boise, ID who want to build muscle naturally, not with the aid of special supplements or dangerous drugs. Getting big muscles relies on using the right type of exercises, eating healthy and ensuring there’s adequate protein in your diet, which you can get from normal eating. It starts by getting stronger and using compound exercises rather than isolating specific muscle groups. The more you lift, the stronger you become and strength equals more muscle mass. Add more weight to your routine rather than adding reps.
Compound exercises are the route to go.
When you do compound exercises, you’ll work several different muscle groups at the same time. Compound exercises include squats, bench, overhead presses, deadlifts and barbell rows. The more weight you lift, the bigger your muscles grow. Go for workouts that use barbells, because they allow you to lift more weight than other forms of strength building in the gym. Don’t bother with machines, you’re better off with free weights. Always start light and make sure you have the proper form to get the best results and avoid injury.
Do strength building more than just once a week.
If you want big muscles, once a week strength building isn’t enough. You need to do it at least three times a week. Don’t forget about muscle recovery either. They need to rest a day to repair the damage, which makes them grow bigger. In fact, if you workout hard daily, you’ll actually sabotage your efforts and could end up sick. Boost your recovery efforts with rest and healthy eating.
Eat right for big muscle growth.
If you don’t have all the building materials available, you can’t build a house, no matter how much you pound a nail. The same is true for building muscle tissue. You need to eat more if you’re working hard and increase your protein intake for post workout meals. It helps repair damaged tissue and build new tissue. You need a gram of protein for every pound you weigh on the average, if you’re working intensely to build muscle tissue.
- Adjust your expectations to reality. You won’t see the Atlas-style muscles in just a few months. It takes longer.
- As with any type of workout, whether for weight loss or muscle building, consistency counts. Stay consistent with your workouts and healthy eating and you should get the results you want, but it will take a while.
- Form is everything when you’re working out, especially if you’re going heavier. To avoid injury and get the maximum from your exercise program, make sure you’re form is right. A trainer can help.
- Don’t forget other types of workouts. You can use strength training as part of your circuit training to build endurance, but you must include flexibility training or you’ll end up with injuries.