Weight Training and Strength Training

How do you build muscle?



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So, how do you build muscle?

Well, the best way to build muscle is to use progressive resistance training
. The basic method is easy to understand. Use a weight to stress a muscle group more than you usually use it, let it recover, and then repeat the process. Done properly, your body will overcompensate by building muscle.

For example, suppose that you are able to do 6 bench presses with 135 lbs. After resting for a couple of days and having good nutrition, you go back to the gym and are able to get 7 reps with 135 lbs. the next time. Now you have become stronger.

The most popular way to use progressive resistance is using a program of double progressive resistance, which increases both the number of repetitions and the weight moved. To continue with the previous example, suppose that you work your way up to being able to perform 12 reps with 135 lbs. With respect to simply adding reps, there comes a point of diminishing returns. So, the next time you train, you could add weight and drop the reps back, for example, do 6 reps with 140 lbs. You could also use a program that requires multiple sets, for example, doing 2 sets of 6 reps with 140 lbs.

There are variables to consider: For example, which exercises should you use? How should each exercise be performed? What is the best order of exercises for you to use? How frequently should you train? How should you eat to maximize muscle building? And so on. To guide you and show you how to build muscle, see the free programs and plans, listed in the page links at the bottom of this answer.

One key is to remember that it is a process of growth and recovery. In other words, you do not build muscle in the gym. What you do in the gym is to stimulate muscular growth by stressing your muscles. Your body will then grow stronger outside the gym if you give it good nutrition as well as sufficient rest and recovery. For this reason, training twice a week is about right for most people.

So, for the 'how do you build muscle; free programs and plans to get you started, or to take you further use the page links given below:

  1. Strength Weight Training Programs (suitable for males or females, beginners or intermediates)
  2. Strength Weight Training Exercises and Routines, The Orientation
  3. Strength Weight Training Exercises - Squats, Deadlifts, and Others
  4. Weight/Strength Training Exercises, continued -- Routines