Overview
Building skeletal muscle happens automatically when you create a muscle growth stimulus by working out and then take in the proper nutrients for muscles to rebuild bigger and stronger. In fact, your body already knows how to build muscle, you just need to optimize your workout and supply the body with the right nutrition. If you currently are not achieving your muscle-building goals then you must change your workout, your diet or both. Follow a few basic guidelines to build muscle in the body.
Step 1
Do resistance training workouts three to five times per week, focusing on the repetition range between six and 12 reps. Known as the hypertrophy rep range, six to 12 reps induces muscle growth. Higher reps target endurance, while lower reps build strength and power. Stick to the medium rep range to give your muscles the best possible growth stimulus.
Step 2
Focus on the compound, multi-joint movements, which engage the most muscle fibers, according to “3-D Muscle Building.” These exercises build functional strength by targeting muscles together the way they were meant to function. Isolating muscles with contraction exercises can help to more fully exhaust muscle fibers at the end of the workout. However, make sure to use compound movements first. Examples of these exercises include squats and deadlifts for legs, pull ups for back, bench presses for chest, military presses for shoulders, barbell curls for biceps and weighted dips for triceps.
Step 3
Drink a post-workout shake to ensure proper muscle recovery. “Optimum Anabolics” author Jeff Anderson recommends 30 to 50 g whey protein, 60 to 100 g high-glycemic carbohydrates (fruit juice or dextrose) and 30 g healthy fats from flaxseed oil or medium-chain triglycerides. You may also choose to eat a protein-rich meal instead, but supplements such as whey protein work so well because they are much more easily digested than whole foods.
Step 4
Eat five to eight smaller meals throughout the day to ensure proper nutrition. For example, try having breakfast, lunch and dinner, with three or more snacks between. As a general rule, take in at least one gram of protein per pound of your body weight. Get some low-glycemic carbohydrates (oatmeal, brown rice or sweet potatoes) and healthy fats (olive oil, avocado or nuts and seeds) at each meal or snack as well.
Step 5
Sleep at least seven to eight hours every night. The body repairs and rebuilds muscles while you sleep. Moreover, your body produces most of its anabolic muscle building hormones based on a cyclic daily rhythm, governed by sleep. Irregular sleep patterns can inhibit the production of potent muscle building hormones. On non-workout days try to actively rest to ensure proper muscle recovery.
About this Author
Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.
