Weightlifting Tips – Best Ways To Gain Muscle

Weightlifting Tips To Build MuscleBoth men and women can build significant muscle mass with weightlifting. The best ways to gain muscle and how much muscle you’re able to put on depends on a number of factors. These factors include not only the volume of your training, but also on things you’re unable to control like genetics, body type and hormonal levels. Men naturally have higher levels of testosterone and growth hormone and thus are more likely to put on mass at a greater rate than women.

The key to building muscle size is to lift weights at a high volume and to properly fuel the muscle building process. If you’re looking for the best ways to gain muscle, here’s what you need to know.

Split Your Workouts Up

Instead of focusing on all of your muscle groups in one workout, split your muscle groups into separate workouts. For example, target your legs, back and biceps on Mondays and Thursdays. Hit your chest, shoulders and triceps on Tuesdays and Fridays. This allows you the time to complete more exercises, sets and reps for each muscle group, which is the high volume training you need to see significant gains. At the same time, it still gives your muscles enough rest in between sessions. Your legs, back and biceps get to rest 72 hours before they have to get back to work. It’s during this rest period that your tissues heal and the muscle building process occurs.

Complete High Numbers of Exercises, Sets and Repetitions

Choose three exercises for each muscle group assigned in a particular workout. For example, on your chest, shoulders and triceps day, you want to compile a total of at least nine exercises. Three for your chest, three for your shoulders and three for your triceps. Each of those nine exercises should be completed at a volume of three to six sets of six to 12 repetitions. Rest just 90 seconds in between each set. Your muscles must be exhausted at the end of each training session, and you do this by hitting them with set after set.

Use a Correct Amount of Weight

If you’re looking to build muscle, typically you’re going to be lifting lighter weights. This is because you’re looking to complete up to 12 repetitions in each set, so to do so the weight cannot be too heavy. The appropriate amount of weight for you to use is the amount that causes you to become fatigued within the assigned number of repetitions. If you cannot complete six repetitions with the weight you’re using, you need to pick a lighter weight next time. If you’re able to knock out 12 with ease, then it’s time to go heavier.

Consume More Calories

Calories provide the fuel for the muscle building process to occur. When you’re finished with your workout, your muscle tissues are left overloaded and damaged. It’s when they heal that they adapt and grow in size. Calories fuel the healing process. The National Strength and Conditioning Association recommends that you take in an excess of 250 to 500 calories per day.

Get Your Protein

Protein is also essential for muscle building. You don’t need to take supplements or protein shakes, but you should be sure you’re taking in nuts, lean meats and lean dairy products everyday. For muscle building, your protein intake should be 1.5 to 2.0 grams for every kilogram that you weigh. To find your weight in kilograms, take your weight in pounds and divide that number by 2.2.

About The Author

Kim Nunley - Article AuthorKim Nunley has worked in the health and fitness field for over 10 years. She received her Master’s of Science Degree in Kinesiology from California State University, Fullerton and is a Certified Strength and Conditioning Specialist (C.S.C.S.) through the National Strength and Conditioning Association. She has been a personal trainer, strength and conditioning coach, physical education instructor and athletic coach, and now works as a freelance writer. She also writes short and feature-length screenplays.

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References

American Council on Exercise

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