Buzz
Building muscle can help boost your confidence, but this requires time and persistence. Fortunately, with dedication and effort, you will begin to see results. The key to muscle growth is regular exercise and maintaining a healthy diet. You can build muscle by working out at home or at the gym with similar exercises.
Steps
Strengthening Your Muscles
Pull-ups to target the back muscles. Grip the bar at a height suited to your body. Position your hands shoulder-width apart. Lift your legs behind you to help you hang from the bar. Using your arms, pull your body up until your chin reaches the level of the bar. Lower yourself back to the starting position.
- You can hold the bar by either overhand or underhand grips.
- Perform 3 sets of 10 repetitions per set.
- This exercise works the lats, traps, and rear deltoids.
Perform deadlifts to strengthen your back muscles. Stand with your feet shoulder-width apart, about 15-25 cm away from the barbell or dumbbells. Slightly bend your knees while keeping your shins straight. Bend at the waist, tilting your upper body forward so that your spine and head remain aligned. Grip the weights from above and lift them until they are level with your lower chest or upper abdomen. Slowly lower the weights until your arms are nearly extended but not touching the floor.
- Perform 3 sets with 10 reps per set.
Perform the bench press to target your chest and pectoral muscles. Start with a weight you can lift comfortably. When you’re a beginner, try using a barbell with 2.3-4.5kg weights on each side. Keep your arms shoulder-width apart and grasp the barbell. Slowly lower the barbell toward your chest, then press it back up until your arms are fully extended.
- Do 3 sets of 8-10 repetitions per set. If possible, gradually increase the weight after each set.
- After a few months of training, you’ll increase the weight and do 6-8 reps per set. Try to push yourself until you feel fatigued by the third set.
Alternative: For an added challenge, try the incline bench press. Instead of lying flat on the bench, adjust one end of the bench to a 40-degree incline. The incline press is generally more difficult, so start with lighter weights than you would use for the flat bench press.
Push-ups to work your upper body. Start in a plank position with your arms shoulder-width apart. Slowly lower your body until your chin touches the floor. Then, push your body back up to the starting position.
- Do 3 sets of 10 push-ups per set.
- The closer your hands are together, the more it targets your triceps.
- Push-ups can be done anywhere.
Squats with weights to target your thighs, glutes, and calves. Place a heavy barbell or two dumbbells on the floor in front of you. Keep your back straight and engage your core muscles as you slowly bend your knees. Hold the weights firmly, then lift them up and press them against your body. Lower the weights back down to the floor.
- Perform 3 sets of 10 repetitions per set.
- Choose a weight that feels challenging.
- Engage your full muscle group while lifting, using your lower body strength to assist in the lift.
Laila Ajani
Fitness Coach
Fitness Coach
Try slightly increasing the weight to accelerate muscle growth. If you're using a barbell, you can choose how much weight to place on each side; for example, you can add increments of 250g, 500g, or 1kg. If you're able to lift 22kg for 6 sets and it feels challenging, next week, try increasing to 2kg. This approach will help you see quick progress.
Perform the barbell squat exercise. Add weight to the barbell and place it on the rack just below shoulder height. Squat down under the bar and lift it so it's positioned just below your neck. Slightly bend your knees with your feet a bit wider than shoulder-width. Lift the bar off the rack and take a step back so the bar rests on your back. Slowly lower your body into the squat position. Exhale forcefully and use your legs and hips to push yourself up.
- Perform 3 sets of 8 squats per set.
- The barbell should be heavy enough to increase the challenge, but you should still be able to lift it safely. If you're just starting, you can begin with a barbell without additional weights.
- When squatting, keep your chest, knees, and feet aligned, with your hips pushing back.
- Bend your knees to 90 degrees for a safe squat, ensuring your knees don’t extend beyond your toes.
Alternative: Try the front squat with a barbell for added difficulty. Set the barbell on the rack just below shoulder height. Step closer to the bar so it rests on the front of your shoulders. Grip the bar with your hands and lift it off the rack. Keep your back straight, squat down, with your hips below the barbell. Slowly return to the starting position.
Perform Bulgarian split squats with dumbbells to target your legs. Hold a dumbbell in each hand in front of your chest. Stand in front of a bench, raising your right leg behind you so it’s parallel to the floor and comfortably resting on the bench. Bend your left leg to squat, lowering your knee nearly to the floor. Slowly return to the starting position. Repeat the same movement on the other side.
- Do 3 sets of 8 squats per set.
- This exercise is also known as a one-legged squat.
Lift dumbbells to target your arms. Sit on a bench and lift one dumbbell with your hand. Place your hand between your thighs. With your elbow resting on your thigh, raise the dumbbell up to your upper chest by bending your arm upwards. Continue lifting with the other hand, repeating the same motion.
- Perform 3 sets of 8 reps per set.
Alternative: Try lifting a barbell to work both arms simultaneously. Stand up and grip the barbell with both hands. Extend your arms out at your sides. Use your arms to lift the barbell up to your chest by bending your arms upwards.
Target your triceps with the tricep dip exercise. Place your hands shoulder-width apart on a bench, with your body and legs extended out in front of you. Slowly bend your elbows and lower your body until your hips nearly touch the floor. Use your arms to lift yourself back up to the starting position.
- Perform 3 sets of 8 reps per set.
- If this intensity doesn’t challenge you, increase the difficulty by lifting one leg off the floor.
- The tricep dip is one of the most effective exercises for targeting the triceps, which are the muscles below the upper arm. Strong biceps are necessary to support your body weight during the dip.
Do the tricep extension exercise to strengthen your arms. Lie on a bench with a barbell placed on the rack above. Lift the barbell and bend your elbows to bring the bar down to your forehead. Slowly push the barbell back up until your arms are fully extended. Lower the bar immediately after.
- Perform 3 sets of 8 reps per set.
Perform overhead barbell lifts to work your shoulders. Hold a barbell or dumbbells at chest or shoulder height, with your palms facing forward. Press the weights overhead until your arms are fully extended. Slightly bend your elbows to avoid overstretching your arms. Slowly lower the weights back to the starting position.
- Perform 3 sets of 8 reps per set.
Alternative: You can refresh the exercise by adjusting your hand placement. If using dumbbells, you can raise your arms until they meet above your head or form an open "Y" shape.
Crunches to target your abs and core muscles. Lie down on a mat and place your hands behind your head without interlacing your fingers. Bend your knees with your feet flat on the floor. Press your lower back into the floor and slowly curl your shoulders up. Gradually lower your body back to the floor.
- Perform 3 sets of 20 repetitions each.
- Focus on slow and controlled movements.
Alternative: For a variation of the crunch, try the side crunch. Rotate your upper body so that one shoulder touches your knee. Switch sides after each crunch.
Perform the plank exercise to strengthen your abs and core. Lie face down on the floor. Place your hands under your shoulders. Next, raise your body so it’s parallel to the ground. Keep your body straight and hold this position for as long as you can.
- Try to maintain the plank position for 2 minutes. If you can’t hold it, take a 1-2 minute break and try again. Repeat the plank until you reach 2 minutes.
- If lifting your body on your hands is too difficult, you can modify the exercise by using your forearms instead.
Build a workout plan
Create a workout plan. You should write a personal training plan to know which muscle groups you'll work on each day. You can choose to train all muscle groups on the same day or focus on individual ones each day. Make sure to give muscle groups 24-48 hours of rest between sessions.
- For example, if you train your arms on Monday, do it again on Wednesday or Thursday.
- If you're unsure where to start, you can search for online workout programs and experiment for a period. Don’t switch programs too quickly, as it will be harder to track progress.
Schedule your workouts. To avoid overtraining, create a schedule that works for you and aligns with your goals. Consider combining two muscle groups per session to save time (known as supersets). For example, you could train chest and back one day, biceps and triceps another, or chest and biceps on the same day.
- Here’s a suggested weekly workout plan to help you balance muscle training and recovery time:
- Day 1: Chest and biceps, followed by cardio
- Day 2: Back and triceps
- Day 3: Rest and cardio
- Day 4: Legs and abs
- Day 5: Shoulders and cardio
- Day 6: Rest
- Day 7: Rest
- You could also try a split focusing on upper and lower body. Here’s a sample schedule:
- Day 1: Upper body, followed by cardio
- Day 2: Lower body
- Day 3: Rest and cardio
- Day 4: Upper body
- Day 5: Lower body
- Day 6: Rest and cardio
- Day 7: Rest
Warm up with a cardio exercise before lifting weights. Before every workout, it's essential to perform low-intensity exercises to warm up the muscles you'll be training. This not only helps prepare you mentally but also reduces the risk of injury. Aim for 5-10 minutes of light cardio before lifting weights.
- Examples: walking, jogging, or light marching in place.
- Avoid stretching your muscles until you’ve done at least 5 minutes of cardio. Stretching “cold” muscles can lead to injury.
Train at high intensity for short periods to build muscle. Performing multiple sets will improve endurance, but it won't help you increase muscle size or strength. Instead, aim for 3-8 sets per muscle group, with 6-12 reps per set for a typical workout. The last rep of each set should be difficult! If not, you need to increase the weight.
- Aim for a 60-minute workout session each day. Longer sessions may lead to fatigue and make it harder to perform exercises correctly.
Tip: Every 4-8 weeks, it’s recommended to change your workout plan. Once your body gets used to a certain intensity, it will plateau, and you’ll stop seeing progress. The only way to avoid this is by varying your routine, such as increasing weight or altering your exercises.
Full-body training throughout the week. You’ll gain the maximum benefit by incorporating full-body workouts into your routine. The more muscle groups you engage, the more defined and balanced your body becomes. You can either focus on full-body training in one session or target individual muscle groups on different days.
- Each muscle group should be trained with equal intensity, such as performing 5 sets of back exercises followed by 5 sets of bench press. This approach helps maintain balanced training, growth, and endurance.
- Compound exercises like squats, deadlifts, back training, and push-ups work multiple muscle groups. These are ideal for full-body workouts.
- Don’t rush. Advanced lifters often follow a training method known as explosive repetition, where they lift heavy weights in short bursts. While this method offers many benefits, it comes with a high risk of injury for beginners. This approach is best suited for experienced lifters.
Incorporate cardio into your routine. You are recommended to complete 150 minutes of moderate-intensity cardio each week, or 75 minutes of high-intensity cardio, or a mix of both. A good starting point is 30-60 minutes of cardio every other day or three times a week. Some cardio exercises include running, cycling, swimming, or any sport that involves continuous movement.
- Good cardiovascular health helps improve blood circulation, which in turn supports muscle growth. Cardio also enhances overall fitness, allowing you to apply your developed muscles in various sports and activities.
- Cardio exercises burn calories rapidly, so overtraining might deplete the energy you need for muscle building. If you increase your cardio intensity, make sure to increase your caloric intake as well.
Rest and recovery. Your body needs time to recover and build muscle; therefore, aim for at least 8 hours of sleep each night. Additionally, avoid overtraining. Pushing yourself too hard can lead to overtraining syndrome, which hampers muscle growth and results in wasted muscle. Here are some symptoms to watch for if you suspect you're overtraining:
- Chronic fatigue
- Loss of strength
- Loss of appetite
- Insomnia
- Depression
- Decreased libido
- Persistent muscle soreness
- Increased injury risk
Reduce stress. Whether stress comes from work, family, or is simply a natural reaction, it's important to take steps to minimize or eliminate it. Stress not only harms your health but also increases the hormone cortisol, which causes fat storage and muscle breakdown. Here are some ways to reduce stress:
- Go for a walk.
- Talk to friends.
- Write in a journal.
- Color in a coloring book for adults.
- Play with pets.
- Take a bath.
- Use essential oils.
Train explosively to build strength. Explosive lifting during your workouts can rapidly increase muscle mass and power. However, this method can lead to injury if performed with incorrect technique. If you want to incorporate this into squats or other dynamic movements, start by practicing with lighter weights and lower intensity, then gradually increase the intensity:
- Progressively shift the movement towards explosive phases with shorter motions, gradually increasing over time.
- Move slowly during the lowering phase. This part is prone to muscle tears, so avoid rushing during the descent.
- Engage your muscles during the lighter part of the exercise. This means contracting your muscles before initiating the movement.
- Explode quickly during the lifting phase, but avoid fully extending your muscles at the peak. For instance, only lightly bend your knees during leg exercises and keep your elbows slightly bent during upper body exercises.
Healthy eating
Increase your calorie intake by 10%. Track the calories you consume and calculate the average intake to estimate your daily calorie needs. Multiply this number by 1.1. Make sure your calories come from a wide range of nutritious, minimally processed foods that support muscle growth.
Ensure sufficient protein intake to support muscle development. You need between 0.8g to 1g of protein per 0.5kg of body weight (or 1.6g to 2g of protein per kg of body weight). For example, if you weigh 82kg, aim for 144-180g of protein each day. If you're overweight, use your lean body mass instead of total weight.
- 28g of cooked meat contains approximately 7g of protein. You can hit 120g of protein daily by eating three 170g servings of meat, provided you have no other protein sources.
- If you're struggling to meet your protein needs, protein powder is an easy way to get the required amount.
Drink at least 8 cups (about 2 liters) of water per day. Your body needs water to optimize muscle growth. Try to drink at least 8 cups, though you may need more to maintain healthy muscles. Here’s a simple formula to ensure you're staying hydrated:
- In imperial units: body weight in pounds (lbs) x 0.6 = water intake in ounces (oz).
- In metric units: body weight in kilograms (kg) x 40 = water intake in milliliters (ml).
- Remember, you can also get water from food and other beverages, not just plain water.
- If you're over 30, you can adjust these numbers to weight in lbs x 0.46-0.54 or weight in kg x 30-35.
Eat your main meals at consistent times each day. Rather than having 2-3 large meals, consider switching to 5-7 smaller meals throughout the day.
- To ensure you're getting enough protein, you could prepare a meal consisting of just a protein shake. A simple shake can include 230g of low-fat milk, 1 banana, 1 tablespoon of peanut butter, and 2 scoops of protein powder.
Incorporate healthy fats into your diet. Fats do more than make your food taste better—they’re essential for your health, as long as you’re choosing the right types and quantities! Saturated fats—found in butter, chips, and bacon—should be limited to around 20g or less. Instead, focus on increasing your intake of beneficial fats like monounsaturated and polyunsaturated fats.
- To figure out how much fat you need, multiply your required calorie intake by 0.008 to calculate your maximum saturated fat, and by 0.03 for “good fats.” For instance, on a 2,500-calorie diet, you would keep your saturated fat to 20g or less, and boost your intake of both monounsaturated and polyunsaturated fats to 75g.
- Fats are vital for the proper absorption of vitamins A, D, E, and K, which contribute to better eyesight and healthier skin. They also play a role in hormone synthesis, making them essential for muscle growth and recovery.
- Monounsaturated fats are found in olive oil, canola oil, sesame oil, avocados, and nuts like almonds, cashews, peanuts, and pistachios.
- Polyunsaturated fats are present in corn oil, cottonseed oil, safflower oil, sunflower oil, flaxseed oil, and soybean oil.
- Omega-3 fats are some of the healthiest fats for heart health, blood sugar regulation, vision, and brain development in children. Excellent sources include cold-water fatty fish like salmon, tuna, mackerel, and sardines.
Take a multivitamin if recommended by your doctor. In addition to a balanced diet, a multivitamin can help ensure that your body gets all the essential vitamins and minerals it needs to stay healthy. There are numerous options available, depending on your age, gender, health status, and nutritional requirements. Find the one that’s right for you and take it daily.
- Alternatively, you might consider supplements like glutamine instead of a multivitamin.
- Always consult your doctor before choosing any vitamins or supplements.
Advice
- Rest is just as crucial as weightlifting, so make sure to take a breather between sets.
- Alternate muscle groups every day. Your body needs time to recover from muscle strain, so give your muscles 24-72 hours of rest after each workout.
- As muscles grow, metabolism regulates itself like a thermostat to maintain body weight balance. You may need to double your calorie intake to gain weight.
- Muscle growth is influenced by genetics and gender. Some people are naturally more predisposed to muscle growth, while others may need to experiment with different dietary and exercise routines to find what works for them.
- To keep building muscle, gradually increase the weight you’re lifting. This method ensures continuous progression in difficulty.
- The general guideline for muscle growth is to lift heavier weights with fewer repetitions.
- Always ensure you’re performing weightlifting exercises with proper form.
Warning
- Don't worry or make assumptions when you see someone using a different weight than you. They might be following a program with heavier weights and fewer repetitions, or vice versa. Muscle development is not dependent on the weights others use; just focus on challenging yourself.
- When you're just starting out, it's best to begin with light weights. Trying to lift more than your capacity can lead to injuries.
- You don't need a gym to build muscle. You can naturally develop muscle by controlling your diet and performing strength-training exercises at home.
