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To build muscle, consume enough protein, increase caloric intake, eat regularly, and train three days a week with full-body workouts using free weights and calisthenics. Squats are a great exercise for beginners. Targeting specific muscle groups can come later.
Learning how to build muscle may seem like a difficult and daunting task, but it’s actually quite simple. At its core is the premise that if you use your muscles enough to break them down, they will rebuild stronger. As long as you provide them with adequate protein and nutrients, you’ll build muscle quickly and effectively by following some pretty basic ground rules.
The first step to building muscle is to make sure your diet is designed so that you get enough protein. Most people recommend 1 g of protein per 1 lb of body weight, so if you weigh 150 lb (68 kg), you’ll want to consume 150 g of protein per day. Meats, eggs, and dairy contain plenty of protein, but vegetarians and vegans can also get enough protein to build muscle by eating high-protein foods like beans, nuts, whole grains like quinoa and rice, and things like like soy. Milk. Additionally, there are a number of protein supplements that can be used to ensure you are getting adequate protein to build muscle, and these are often vegetarian or vegan.
If you’re serious about the desire to build muscle, and not just the desire to tone the muscle you already have, chances are you need to bulk up as well. Muscle is weight, and that means a higher caloric intake than you’re used to. High-calorie foods like cooking oils, nuts, and starches are the easiest way to gain weight fast. Some people choose to gain fat to build muscle, while others focus on keeping their diet high in calories but fairly lean.
It’s also important to keep fueling your body when you’re trying to build muscle, which means eating regularly. Eating a large breakfast, eating five to six meals a day, and having a protein-rich snack after a training session are all important for revving up your body’s metabolism so you have the energy to steadily build muscle. Getting enough sleep is also important, as this is when your body can most efficiently build muscle and stay hydrated.
For starters, you’ll want to train three days a week to build muscle. Eventually, you can get up to five or six days a week, but to get started it’s important not to overdo it. Three intense workouts each week will get you off to a good start on your quest to build muscle, and it’s a good idea to focus on doing as much as you can in terms of shape and weight, rather than trying to spend a lot of time in the gym.
Most people aren’t professional bodybuilders, so the path they’ll take to build muscle is a little different than the pros. Rather than targeting certain muscles in isolation, most people will find it easier to build muscle by doing more full-body workouts. Squats are one of the best exercises for normal people who are just starting to build muscle. They work your entire body and it’s relatively easy to get into proper form.
Lifts should also be done with free weights to better build muscle. The squat and deadlift will easily build multiple muscle groups. Calisthenics can help balance this out, with push-ups, push-ups, and pull-ups helping to build muscle. As you start to build muscle, you may want to start targeting certain muscle groups more specifically, but for most average people you’ll find much better results working your entire body. Simple full-body workouts have the added benefit of needing only one set of weights, making a home gym something anyone can afford and fit.
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