How to Build Muscle
- Build a Sustainable Workout Routine
- Exercise with Proper Form
Engage in weight-training. Focus on having proper form and control rather than trying to lift the heaviest possible weight. This will prevent muscular imbalances, and injury which can hinder your progress. Incorporate free weights, barbells, kettlebells, resistance bands, machines, as well as body-weight exercises into your workout for variety. Warming up your muscles and lifting with proper form will help prevent injury.
- Progressively Overload your Muscles
In order to stimulate muscle growth you need to continuously be increasing the difficulty of your workouts. A rule of thumb is if you can easily do more than 12 reps, its time to increase the level of difficulty.
- Refuel your Muscles
Building muscle requires loading and refueling your muscles. In order to gain weight (whether muscle or fat) you need to eat in a caloric surplus. On the other hand if you just want to appear more muscular but not necessarily gain weight, then you should focus on losing fat to reveal your muscles and not increase your caloric intake. Eat well-balanced meals with adequate protein throughout the day.
- Get Adequate Rest
Your muscles only grow when they recover, so get your 7-9 hours of sleep each night to build muscle. Take rest days between intense workouts to allow your muscles to recover and prevent over-training.