How to Gain Muscle Fast

Interested in gaining large muscles over a short time period? Here are some ideas.

Steps

1. Use proper form. To develop precise technique, do every rep with good form. Beginners, strive to keep the rep target inside your strength capabilities. Find the right groove for each exercise. Don't train to failure when you're just starting out.
2. Develop the mind-muscle connection. Research confirms that tuning in to the mind-muscle connection can optimize your results in the gym. Instead of focusing on your day, or the blonde next to you, strive to get into a muscle-building mindset to help increase gains. Here's how to do it:
   • Visualize your target muscle growing as you complete every rep.
   • If you're doing lifts with one hand, place your other hand on the muscle you're hoping to improve. Doing this can help you feel exactly where the muscle is straining, and help you refocus your efforts.
   • Remember, it's not the amount of weight on the bar that's important; it's the effect of that weight on the muscle that leads to increases in the size and power you're after. This has a lot to do with how your thinking and what you’re focused on.
3. Start basic. Most workouts for your major body parts should start with basic, multi-joint exercises that allow you to lift more weight overall, such as the bench press for chest, overhead press for deltoids, barbell row for back and squat for legs. This will allow you to lift heavier on these exercises, while you're still fresh and have enough energy to better stimulate muscle growth.
4. Know how much weight you should be using. To achieve maximum hypertrophy (or huge muscle growth), you should be lifting weights that are so heavy that you can't do more than 15 reps in a set[1]. If you can get to 15 without breaking a sweat, you definitely need to increase the weight. If you can get to 15, but it takes some work, increase it more. You should hit failure (or the physical inability to lift any more) around 12 or 13 reps if you're using heavy enough weights.
5. Utilize forced reps. Forced reps are a way to extend a set and maintain intensity beyond failure. When you reach initial failure in a set, have your training partner give you just enough assistance to help you through 2-3 more reps. By prolonging the set past the normal point of failure, you optimize the stress placed on the muscle fibers and therefore overload the targeted muscles. Attempt forced reps during only your last set of a particular exercise, since they’ll completely burn you out. Research confirms that forced reps lead to greater GH levels and enhance fat loss.
   
6. Eat enough protein to support muscle growth. A lot of people hit the dreaded plateau in muscle-building because they're not taking in sufficient nutrients to promote more growth. Overall, your meals should be high-protein, low-fat, and moderate-carb. Here are a few sample meals:
   • Chicken, brown rice, green vegetable, water.
   • Steak, brown rice, green vegetable, water.
   • Fish (tuna, tilapia, salmon), brown rice, green vegetable, water.
7. Stay hydrated. Working out as hard as you have to in order to gain muscle can dry you out quickly. Combat this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty. Ideally, you should be consuming around 3 liters per day.
   • Give up sugary or carbonated drinks. They won't help your overall fitness, and they might actually hold you back when it comes to strength training.
8. Get the tunes cranking. Listening to your favorite music while you train can make a world of difference in your strength, research continues to confirm. Use a portable MP3 player and make sure your play list is stacked with plenty of music that gets you pumped up for your workout. Heavy metal works wonders for those intense back days. You can check out our workout playlists for some ideas on some new music.
9. Be patient. You won't build muscle overnight, but if you work out this way 2 to 3 times a week for a month, you'll see a significant difference.
   • If you're a visual person, track your progress by taking photos and measurements of your targeted muscles before each workout. Make sure the camera is exactly the same distance from the muscle, and at the same angle, every time you take one.

Tips

• If you don't have weights right now and you haven't done any weight training, start out with push-ups and chin-ups. They'll be sufficiently difficult for you to progress for now.
• Stay motivated. Find a friend to join your workout, join a weightlifting forum, or keep a journal of your progress. Whatever it takes to keep you inspired, do it.
• Always use a friend to spot you on the more difficult lifts like bench pressing. This move is high risk, and plus it always helps to have some support to hit a few more reps.
• Do Negative push up's don't know what that is well you say a number and go as low as you can without touching the floor with your chest and stomach

Warnings

• Too much excersise may be harmful for your health. Be aware of your condition and limit your efforts to avoid injury.

Things You'll Need

• Access to weightlifting equipment
• Music
• Towel
• Healthy food & water

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How to Build up Muscle Quickly

The key to building muscle fast is a structured diet, exercise and getting proper rest. Your body needs an increase in calories, proper muscle stimulus and recovery time for optimal growth. Here are some tips for building muscle quickly:

Steps

1. Start Weight Lifting - Learn proper techniques. Progressive overload is a theory that suggests you to increase your weight to overload the muscle in order to force it to grow. Add weight each workout to keep pushing your body out of comfort zone. These increments are small, 2.5 - 5 lbs increase per exercise.
2. Do Calisthenics or Compound Exercises . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. These exercises are functional and encourage your body to use primary muscle groups, secondary muscle groups, stabilizing muscles as well as your core. Add weight when these exercises get easy.
3. Train Muscles Till Fatigue: You need to tear down the muscle fibers in order for your body to repair it and build new muscles to support the work load. A good sign of new muscle growth is fatigue, due to a build up of lactic acid.
4. Use Free Weights. Stay away from machines as it makes most exercises easier because it eliminate your body from using stabilizing muscles and your core. Make sure to learn proper techniques or ask someone to show you how to prevent injuries. Shoulders are the most prone to being injured because of the small muscles that support it; don't use heavy weights, work your way up to lifting heavy.
5. Eat Whole Foods. Eat whole foods 98% of the time. Don't eat food coming from a box. You’ll achieve a lower body fat, and will be able to maintain & increase muscle mass much more dramatically. Your body needs vitamins, minerals, and phytonutrients content for recovery. This only come from whole organic food.
   • Proteins. Meat, poultry, fish, whey, eggs, milk, …
   • Carbs. Brown rice, oats, whole grain pasta, quinoa, lentils, black rice, yams…
   • Veggies. Spinach, broccoli, tomatoes, salad, carrot, cabbage, zucchini …
   • Fruits. Banana, orange, apple, pineapple, pears, …
   • Fats. Extra virgin olive oil, fish oil, real butter, nuts, coconut oil, flax seeds, …
6. Get 8 hours of sleep. Sleep is an important element in building muscle. This is actually when your muscle is being built!! Growth hormone releases when you sleep, building muscle. Don't skip your sleep. Get nap time in too as well.
7. 7. Eat More Frequently. Schedule to eat every 3 hours. Your body needs food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.
   • Eat Breakfast. Get calories from the first hour. Rev up your metabolism with complex carbs and protein breakfast.
   • Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy stores.
8. Drink Lots of Water. Drink 2-4 L of water a day, depending on your size and activity level.
9. Read a good reference book (e.g. No Nonsense Muscle Building Book) You will need a proper guide, roadmap and plan on nutrition, exercises and meal plans. This book will be a great reference source, a must for all newbies who want to build muscle.
10. Apply these simple tips and you should see results within the first week.

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How to Build Your Muscle

If you want to build your muscles, check out the following steps.

Steps

1. Do not imitate professional bodybuilders. Most of them don’t train naturally, they are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast.
2. Follow a different approach that builds muscle fast and prevents physical and mental over-training from doing too much, too soon.
3. Get Stronger. More strength is more muscle. Get into strength training. Weight lifting helps you get stronger, because it allows you to start light and add weight endlessly. Body-weight exercises work too.
4. Practice weight lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
5. Do calisthenics. Examples include: Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.
6. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, resulting in more muscle. Dumbbells are great for assistance exercises, but not for your main lifts.
7. Avoid machines, if you can, which force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life. You can do hundreds of exercises with just one barbell, which saves a lot of money and space, especially if you want to build a home gym.
8. Do Compound Exercises. Don’t imitate professional bodybuilders. Isolation exercises are ok once you’ve built base strength and muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better, such as:
   • Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
   • Triceps Kickbacks -> Bench Press, Overhead Press, Dips
   • Leg Extensions -> Squats & Deadlifts
9. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can squat 1.5 times your body-weight. That’s a free weight squat with hips coming lower than knees. Do hack squats if you do not want to hold weight across your shoulders. Hold the bar behind your back and legs.
10. All your muscles tense when doing squats and deadlifts. They work your body as one piece and let you lift heavy weights. Don’t lose time with biceps curls. When you can squat and deadlift heavy weights, you’ll also gain bigger arms.
11. Do full body workouts. Don’t compare yourself to pro bodybuilders, to repeat. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5 times your body-weight.
12. Check stronglifts 5×5. It takes 3×45mins/week and includes compound exercises like squats, deadlifts, bench press, barbell rows, overhead press, pull-ups, dips, etc.
13. Get recovery. Pro athletes workout 5-6 times per week, but they didn’t start that way. They added workouts as they got stronger and bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
14. Rest. Muscles grow when you rest, and not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
15. Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
16. Drink water. This avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
17. Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin and mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time from the following in groups:
    • Proteins: soy, tofu, beans, peas, whey, eggs, milk, meat, poultry, fish, etc. You can actually maintain a perfect vegan/vegetarian-diet and still build healthy muscles.
    • Carbohydrates: Brown rice, oats, whole grain pasta, quinoa, etc.
    • Veggies: Spinach, broccoli, tomato, carrots, asparagus, etc.
    • Fruits: Banana, orange, apple, pineapple, pears, etc.
    • Fats: Olive oil, fish oil, real butter, nuts, flax seeds, etc.
18. Eat More. You need food for energy and for muscle growth and recovery. More frequent meals also boosts your metabolism, helping fat loss.
19. Eat Breakfast. Get calories from the first hour. Eat Every 3 Hours, 6 meals a day, which gives your muscles a steady intake of protein, speeds up muscle repair & recovery, and boosts your metabolism.
20. Eat body weight in lbs x 18kcal. You need at least your body-weight in lbs x 18kcal to maintain weight.
21. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do.
22. Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
23. Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x body weight for at least 1 rep. More strength leads to more muscle.
24. Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.
25. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal:
    • Red Meat: beef, lamb, pork. Although red meat can be very unhealthy.
    • Poultry: chicken and turkey.
    • Fish: Tuna, salmon, sardines, mackerel etc.
    • Eggs: Eat the yolk, it’s full of vitamins.
    • Dairy: Milk, cottage cheese, quark cheese, yogurt, whey;
    • If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegetarian/vegan.
26. Persist. Get stronger, track progress and persist until you’ve built the muscles you want. You’ll see the biggest change in physique after following this method for 2 months.
27. Try to eat more soy/tofu and other veggie products than meat products. This is good for your health! You need also little bit help, because you can't just replace meat for them, you need to know little bit about vegetarian diet, which is not hard at all!

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How to Build Muscle

Are you looking to grow muscle mass, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these steps consistently.

Steps

Part 1: Diet

1. Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.
2. Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.
3. Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
   • To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
   • 8 oz skim milk
   • 1 banana
   • 1 tbsp peanut butter
   • 2 scoops of protein powder
4. Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
   • Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
   • Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
   • Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
   • A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03 for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.
5. Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

Part 2: Exercise Guidelines

1. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.
2. Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.
   • You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to deeply-ingrained public opinion, does not prevent injury and may in fact result in poorer performance. Stretching is best done following a workout.
3. Work harder but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
   • Limit your overall training to about 45 minutes a day.
   • Every four to six weeks, vary your routine. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises. Try a week of really piling the weights on, and do two to four reps at the maximum weight you can manage with proper form.
4. Work your whole body. You'll see maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.
   • Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
   • Compound exercises such as squats, dead-lifts, presses, rows, and pull-ups use a lot of different muscles.
   • You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
   • Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
5. Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week.
6. Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
   • In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training," in which you'll lose the ability to "pump," (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
     • Chronic fatigue
     • Strength loss
     • Loss of appetite
     • Insomnia
     • Depression
     • Lowered sex drive
     • Chronic soreness
     • Prone to injury
   • To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
     • Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
     • Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
     • Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
     • Day 4: Chest, biceps, and abs.
     • Day 5 - Day 7, rest.
7. Lower your stress levels. Whether your stress comes from job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue.

Part 3: Specific Muscle Exercises

1. Target your pecs with chest exercises. The bench-press is the most dependable way to gain chest muscle, although there are lots of different exercises for the chest.
   • For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 lbs or 10 lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for three sets (3 x 8), adding additional weight each set.
   • Lift weights on the incline bench press. The incline is like the bench press, but the bench is slightly elevated at about 40 degrees. Do 3 x 8. It will be harder to lift the bar on an incline, so start out with less weight than you would on the bench-press.
   • Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep your arms at shoulder-width when you lower yourself down. The closer your hands are to one another, the more you'll work your triceps.
2. Target your triceps with arm exercises. Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.
   • To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 20.
   • Alternately, you can do a chest dip on a dip machine, grabbing hold of two beams, bending your feet back off the ground, and lowering your body until your knees nearly touch the ground. Lift back up with your arms until their are locked.
   • Do skull crushers. Lay down flat on a bench with a bar. Bend your elbows so that the bar is about a couple inches from your forehead. Slowly push the bar up until your arms are fully extended before bringing the weight back down. Keep your elbows close together. Repeat 3 x 8.
   • Do overhead dumbbell press. Take a dumbbell and carefully lift it over your head so that your forearms, gripping the dumbbell, are horizontal behind you. Lift your forearms into vertical position above your head, taking care not to hit your head with the dumbbell. Keep your elbows close together. 3 x 8.
3. Target your biceps with arm exercises. Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
   • Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell all the way to the upper chest by curling your arm upward. Switch to the opposite hand and repeat. 3 x 8.
   • Do arm curls on a weighted bar. Standing up, grab ahold of a weighted bar with both hands. Let the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your chest by curling your arms upward. 3 x 8.
   • Do pull-ups. Jump onto or grab ahold of a horizontal bar that is comfortably taller than you. Lift your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.
4. Work your quads and hamstrings with squats. Squats are the go-to exercise for building muscle in your legs. Here are three different kinds of squats that will work different parts of your leg muscles.
   • Do standard squats with a weighted bar. Place enough weight on a 45 lb bar and rack it so that it's a little lower than shoulder-height. Duck under the bar and come up so that the bar fits comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up off the rack and move backwards one step. Your legs should be slightly wider than shoulder-length.
     • Slowly bring the weight down by bending your knees. Keep your hips under the bar.
     • Arch your back slightly but keep your torso erect.
     • Bring your butt down as far as you can, keeping the tension on the leg muscles.
     • Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.
   • Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips under the bar. Explode upward and repeat. 3 x 10.
   • Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Explode upward. 3 x 8. Repeat using opposite leg.
5. Target your abdominal muscles with crunches and core exercises. Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are a couple.
   • Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not all the way to your feet). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.
     • For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground. Alternate sides after each crunch.
   • Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting your weight. Keep your body straight and hold your position for as long as possible.

Video

This video describes the principles of lifting weights to build muscle, with focus on classic free weight lifts like bench press, upright rows, bicep curls and more. For video CLICK HERE

Tips

• To continue building more and more muscle, increase the amount of weight that you're lifting over time.
• Your ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.
• Most bodybuilders greatly limit their cardio while they're "bulking" (building muscle), then add more cardio when they're "cutting" (shedding fat).
• Weight training, circuit training and strength training are great ways to start the build up.
• Try to balance out the amount of workouts you do- don't go from 10 mins of one excersise to 3 mins on the next- keep it 10 mins for both- this helps the body to evenly gain muscle.

Warnings

• Don't be intimidated or make assumptions when you see someone using a different amount of weight than you. They may be on a program in which they are doing fewer reps with more weight, or vice versa. Building muscle has nothing to do with how much someone else is lifting, it has to do with how much you're challenging yourself.
• As you gain muscle, your metabolism will regulate itself like a thermostat in an effort to sustain some sort of equilibrium in body weight. You may have to raise your calories a second time to maintain the weight gains.

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