Content

• To step
• Part 1 of 3: Choose the right training approach
• Part 2 of 3: Training the different muscle groups
• Part 3 of 3: Make healthy lifestyle choices
• Tips
• Warnings

Do you want to find out what your body is capable of? If you are no longer making progress with the workout routine you are used to, then it is time for a change to further develop those muscles and get stronger. It is important that you challenge yourself with every workout, that you train every muscle group and that your body is supplied with healthy calories. Read on to learn more about how to start building muscle and getting stronger right away.

To step

Part 1 of 3: Choose the right training approach

1. Challenge yourself with every workout. If your goal is to get stronger, then a workout should never feel easy. In fact, those 30 minutes to 1 hour of lifting, pushing, and pulling weights every day should really be an extreme challenge for your body. If this is not the case, you are not demanding enough from your muscles, so that growth is lagging. Challenge yourself to do everything you can with every workout to achieve maximum results.
   • Some bodybuilding experts recommend “training to muscle failure”. This means that you ask so much of yourself at the end of a set that it just isn't possible to do another rep. This form of training places that tension on your muscles, which is needed to break them down and rebuild them.
   • If you are just starting out with strength training, it is an idea to look for a good personal trainer. It is important to learn the correct technique from each exercise; otherwise injuries can hold back your progress because they prevent you from exercising continuously.
2. Add more weight and reps. Once your body gets used to a certain amount of weight, it is important that you keep adding weight in order to challenge yourself. You know to lift heavier if the reps are too easy for you and you can do all the reps without giving up. Adding extra weight (2.5 kg) or reps (5) is the best way to keep challenging your body and building more muscle.
   • Do not lift too heavy. You should be able to do at least 8 to 10 reps before you notice that your muscles can't take it anymore. If you can't do more than 4 reps, then the weight is just too heavy. If you find that you can easily do 10-12 reps without feeling it burning in your muscles, then it is necessary to put on extra hay.
3. Don't put too much energy into cardio. Aerobic exercises such as running, swimming and cycling are great ways to train your stamina and keep your circulation healthy. But these are not the best activities if you want to get much stronger. Weight training requires loads of energy, and if that supply has already been depleted by running or cycling, then there isn't enough left to fully commit to strength training. Limit cardio to once or twice a week so that your energy reserves can be used to build strength.
   • Trekking and walking are low-energy activities that are good alternatives to running and cycling should you want to conserve energy for your strength training.
4. Train all muscle groups. Some people want big, strong arms but don't care too much about their stomachs. Others focus on the legs, pecs, and so on, but don't mind that their arms aren't heavily developed. In general, it's important to train all the muscles in your body, rather than focusing on just one. For example, a strong core helps you to be able to do a heavy bench press. Being able to lift more weight with your arms also allows your legs to get a better workout. All muscle groups in your body work together and deserve equal attention.
   • Don't train the same muscle group every day. Dedicate one day to your arms and the next day to your legs or core. This gives your muscles enough time to recover, increasing your strength and preventing injuries.
5. Get plenty of rest between workouts. If you want to get strong and fast, you may not be able to resist the temptation to exercise every day. But your body needs the right amount of rest to rebuild the muscle tissue that was broken down during the workout. If you train every day, your muscles never get the chance to get stronger and bigger. Make a training schedule for 3 or 4 days a week and don't forget to alternate muscle groups.
   • It's okay, if you have a "free" day, to run, ride a bike, or do any other activity to keep yourself moving and relax your muscles.

Part 2 of 3: Training the different muscle groups

1. Mastering the squat. The basic squat or knee bend, along with its many variations, is an excellent exercise for building muscle mass in the legs, glutes, and abs. This simple movement, in which you slowly lower your knees with or without weight, and then rise again, is just as effective as working with high-tech equipment in the gym that trains the same muscles. Try the following variations:
   • The basic squat. Stand with your feet shoulder-width apart and make sure your back is straight. Bend your knees and slowly lower your butt until your thighs are horizontal. Come up again until you are in the starting position. You can also hold dumbbells or a barbell to make the exercise more challenging; focus on 3 sets of 8 squats.
   • The box squat. Stand in front of an elevation, such as a chair or stairs. Hold a dumbbell in both hands and against your chest. Lower yourself as described above, hold your position for a moment and then stand up again.
   • The back squat. For this exercise you will need a squat stretch, where the weights are attached to a bar that can move with the squat. Stand under the bar and grasp it with both hands pointing forward. You can place the bar on your shoulders or hold it in front of your chest. Do the squats as described above.
2. Do push ups and chin ups. Lifting and pushing your own weight has long been a proven method of gaining muscle strength. The regular push up and chin up (pull up) are very valuable exercises that you can do without having to buy expensive equipment or join a gym. Make these exercises heavier by doing more reps or using extra weights. Do these simple yet effective exercises for your biceps, triceps and core.
   • The push up. Lie on your stomach on the floor or a mat. Place your hands next to your armpits. Lift yourself by extending your arms and then gently lower yourself until you almost touch the ground. Push yourself back up and repeat until you can no longer.
   • Pull up (the chin up). To be able to do this exercise you need a chin-up bar. Stand under the bar and grab it overhand. Lift yourself up until your chin is just above the bar. Keep your legs crossed behind you to avoid hitting the ground. Lower your body again until your arms are straight and repeat until you can no longer.
3. The deadlift. This is simply bending over to pick up a weight, standing up and then putting the weight back on the ground. It is an excellent exercise for the hamstrings, abs and back muscles. It is very important that you perform the movement correctly and with a weight that you can handle - otherwise you run the risk of a back injury. Try the following exercises:
   • The barbell deadlift. Stand in front of a barbell with a weight that you can lift up to 8 times. Bend your knees and firmly grasp the barbell with both hands. Lift the weight by standing upright again and then slowly lower the barbell to the floor. Repeat the procedure. You can also do this with a dumbbell instead of a barbell.
   • The straight leg deadlift. Stand in front of an exercise ball, barbell, or set of dumbbells. Keep your legs straight and back straight as you bend over and grasp the weights. Hold the weights in front of your body as you stand up. Keep your arms straight and don't lift the weight. Return to the starting position in the same way and repeat.
4. The bench press. Bench press is an important way to develop more strength in your upper body, arms and back. You do need a weight bench and weights for this. Put so much weight on the bar that you cannot do more than 8 reps per set. Use the following technique for the bench press:
   • Lie back on the weight bench. Your feet are firmly on the floor, your legs in a comfortable position.
   • Lift the barbell from the rack and gently lower it toward your chest. Lift the weight until your arms are straight.
   • Slowly lower the weight to just above the sternum and repeat.
   • Place the bar back in the rack and add more weight for the next set.
5. The plank and crunches. If you are looking for exercises to strengthen your body without the need for equipment or machines, the plank and chrunches are for you.These exercises mainly target the abs and you can do them anytime, anywhere.
   • Practice with the plank. Lie on your stomach on the floor with your hands at armpits. Push yourself up like you are doing a push-up, make sure your arms are straight and hold this position for 30 seconds or more. Lower yourself back to the floor and repeat.
   • Crunches. Lie on the floor with your knees bent and your feet flat on the floor. "Roll" your body into a semi-sitting position by contracting your abs, keeping your arms crossed in front of your chest. Slowly lower your upper body and repeat the movement. You can increase the heaviness of the workout by holding a dumbbell against your chest.

Part 3 of 3: Make healthy lifestyle choices

1. Get a lot of calories. Building muscle mass requires a lot of calories - a lot. It is important to consume solid meals during your training period to fuel the development of large muscles. That said, not all calories are equally suitable for building muscle; Go for healthy, complete foods that provide and support your muscles with sufficient nutrients, instead of draining energy from your body.
   • Get all the essential food groups. Eat loads of fruits and vegetables, fish, eggs and lean meats, healthy oils and fats.
   • Eat three main meals a day with hearty snacks as a snack. The more you eat, the bigger your muscles get.
   • Avoid sugar, flour, salty snacks, fried foods, and foods full of additives and preservatives.
2. Make sure you get enough fluids. Drink about 10 glasses of water per day to ensure that your water balance remains in order during the training period. Although many avid athletes make use of energy drinks, water remains the best choice because it contains no sugar or other additives. If you still want to add some flavor, add some lime or lemon.
3. Consider taking supplements. Creatine is a popular supplement that has been shown to be safe to use for building muscle mass. It is an amino acid also produced by the body to make muscles bigger and stronger. If you take the right dose, you may see improvements in the shape of your muscles more quickly.
   • Creatine is sold in powder form and must be dissolved in water to activate.
   • Be on the lookout for other substances available that claim to promote muscle growth. Before you decide to try a product, it is wise to find out for yourself whether the product has been tested for safety and effectiveness.
4. Get plenty of sleep. Many people don't take this step very seriously, but it is essential when it comes to building muscle. If you do not get enough sleep, your body is not fit enough for the upcoming workouts. That means you can't work as hard or lift as much weight as you would otherwise, not even talking about the greater susceptibility to injury if you lack sleep. Get at least 8-9 hours of sleep every night during those times when you exercise extra hard.

Tips

• In any case, take at least a day of rest before you continue training. This gives your muscles time to recover. Long-term uninterrupted training can cause serious physical complaints.
• Don't forget to get enough sleep so that you can recover as best as possible after training.
• Combine your training with a scientifically sound diet and program for using the right supplements for a faster result.
• Make a training schedule.
• Make use of the above tips, along with a professional training program, for the best results.
• Some bodybuilders spend up to 6 hours a day with weights, but there is really no need to waste that much time to get really strong. Strength training is done in sets. A set of 10 reps or reps means you lift and lower a weight 10 times in a row, without rest.
• Long-term cardio training does not make you "stronger". If so, marathon runners would have the largest leg muscles of any athlete. The only way to make muscles bigger and stronger is to stretch them as you contract them. If you are trying to lift a heavy weight, these muscles will be stretched before the weights start to move. The more the muscles are stretched, the greater the "damage" to the muscle tissue and the greater they have become after the recovery period. This shows that lifting heavier weights makes you stronger, not exercising more often. If you do a lot of work, you will not be able to lift very heavy and you will not get stronger. When it comes to getting much stronger, remember that when it comes to the number of reps, less is more.
• Make sure you consume enough foods rich in protein and fiber such as wheat, fish, lean meats and grains.

Warnings

• Always consult a doctor before starting any diet or exercise program.
• Be careful not to train with heavy weights if you are not fully grown yet. This can have a devastating effect on your joints.