Content

• Steps
• Method 1 of 3: How to Choose a Training System
• Method 2 of 3: Exercising Different Muscle Groups
• Method 3 of 3: Good Habits
• Tips
• Warnings

Ready to find out what your body is capable of? If your usual exercises are no longer working, change your workouts to start building muscle and getting stronger. It is important to give yourself a serious load on every workout, pay attention to each muscle group, and eat right if you want to get results. This requires some effort, but with the right approach, over time, all the work will pay off.

Steps

Method 1 of 3: How to Choose a Training System

1. 1 Give yourself more stress with each workout. If you want to get stronger, training doesn't have to be easy for you. 30-60 minutes of weight lifting every day should be uncomfortable for you. If this does not happen, you are not loading your muscles enough, so they do not get stronger. For the results to begin to show, give all your best in every workout.
   • Some bodybuilding experts recommend doing sets to failure. This means that you have to practice until you can physically do another repetition. Exercising to failure puts a strain on the muscles, which forces them to strain and recover.
   • If you're just starting out with strength training, work with a trainer before giving yourself more exercise. It is important to master the basic techniques of doing the exercises, otherwise you can get injured that will prevent you from continuing to exercise and getting stronger.
2. 2 Gradually add more weight and do more reps. When the body gets used to one weight, add more to make it difficult to exercise all the time. You will find it is time to add weight when the exercise becomes easy for you and you can do a lot of reps without giving up. To make it harder, add 2-3 pounds or 5 repetitions.
   • Don't overdo it with weight. You should do 8-10 repetitions of each exercise until the muscles fail. If you can't do four, you have chosen too much weight. If you can do 10-12 reps without burning sensation in the muscles, the weight is low.
3. 3 Start doing resistance exercises. Cardio (jogging, swimming, cycling) will help you increase endurance and improve circulation. However, muscles grow only through resistance exercise. Strength training requires a reserve of energy, and if you are already tired from running or cycling for a long time, you will not be able to do strength training effectively.
4. 4 Give a load to each muscle group. Some need strong embossed arms and are indifferent to the press, others pay attention to the legs and pectoral muscles and do not think about the arms. However, you should put a load on all muscle groups, and not just one. Strong core muscles will help you do weighted arm exercises. If you can lift a lot of weight with your hands, it will put additional stress on your legs. All muscles are interconnected, so it is important to give them all enough attention.
   • Don't load all muscle groups on the same day. Better to train your arms one day and your legs or core the next. This will allow the muscles to rest and repair, which will prevent injury and make the muscles stronger.
5. 5 Get plenty of rest between workouts. Some people believe that if you practice every day, you can get stronger in a short time. However, the body needs time to repair muscle tissue that is damaged during exercise. If you exercise every day, muscles will not be able to grow. Try to exercise 3-4 times a day, exercising a load on different muscle groups on different days.
   • On non-strength days, you can run, cycle, and do other exercises to help you move more and relax your muscles.

Method 2 of 3: Exercising Different Muscle Groups

1. 1 Start doing squats. The basic squat, along with many of its variations, is a great exercise for strengthening the muscles in your legs, buttocks, and abdomen.Curling the knees and lowering to the ground with a straight back is just as effective as more complex machine exercises. Try the following variations:
   • Basic squat. Place your feet shoulder-width apart and straighten your back. Bend your knees and lower yourself down until your hips are parallel to the floor. Return to the starting position so that your knees are vertically above your feet. To complicate the exercise, pick up a dumbbell or kettlebell. Perform 3 sets (sets) of 10 reps.
   • Platform squats. Stand in front of a platform or chair. Pick up a dumbbell or kettlebell and bring it to your chest. Get down to a sitting position, hold for a minute and return to the starting position.
   • Back squats. For this exercise, you will need a barbell squat rack that will move as you squat. Stand under the barbell, grab it with a reverse grip. Sit down, pull the barbell either behind your head or towards your chest. Squat until your thighs are parallel to the floor, then return to the starting position.
2. 2 Push up and pull up. Working with your own weight will help you get stronger. Push-ups and pull-ups are useful exercises that can be done with a small amount of equipment. To make the exercise harder, add a few reps and use weights on your legs. These simple and effective exercises will help you work your biceps and triceps, as well as your core.
   • Push ups. Take a position of support lying on the floor or on a rug, face down. Place your palms on the floor at armpit level. Raise your body off the ground using the strength of your arms so that your shoulders, abdomen, and legs are off the ground. Only your toes and palms should be in contact with the floor. Get down to the ground and repeat to failure.
   • Pull-ups. You will need a horizontal bar for this exercise. Stand under the bar and grab it with a reverse grip. Using the strength of the arms, lift the body up until the chin is above the level of the horizontal bar. Cross your legs and lift them off the ground. Go down until your arms are fully extended and repeat to failure.
3. 3 Do deadlifts. Deadlift is about leaning towards the bar, lifting and returning to the seat. This exercise strengthens the tendons, abdominal and back muscles. It is important to do this exercise with the correct form and use a weight that is appropriate for your level of fitness, otherwise you can overload your back. Try the following types of this exercise:
   • Classic deadlift. Stand in front of a barbell loaded with enough weight that you can lift 10-15 times to failure. Bend your knees, grab the bar with both hands. Straighten, bend your knees and lower the barbell. Repeat. When the muscles are strong, gradually increase the weight and decrease the number of repetitions.
   • Deadlift on straight legs. Stand in front of a special ball, kettlebell, or set of dumbbells. Without bending your legs, bend at the waist and grab the weight with both hands. Pull it out in front of you, straighten. The burden should be in front of you on outstretched arms. Lower it to its original position and repeat. Do the exercise with a small amplitude and gradually move on to a full deadlift.
4. 4 Learn to bench press. This is a useful exercise to help you strengthen your arms and chest muscles. You will need a barbell and bench. Set a weight on the bar that you can lift about 8 times per set. Over time, weight can be added. The correct exercise is performed as follows:
   • Lie on your back on a bench. Bend your knees. The feet should be in a comfortable position on the ground.
   • Lower the barbell to your chest, then extend your arms and lift the barbell up toward the ceiling.
   • Bend your arms to bring the bar back to your chest and repeat.
   • Add more weight with each new set.
5. 5 Do planks and swing your abs. If you need exercises that do not require the use of special equipment, planks and twists are suitable for you. These exercises will help you work your abdominal muscles and can be done anywhere, anytime.
   • Plank. The starting position of the plank is similar to the push-up position. Take a lying position, bend your elbows, place your hands on the floor in front of your armpits. Lift your body up as if you wanted to do a push-up. Hold this position on straight arms for 30 seconds or more, then lower yourself to the ground, rest, and repeat.
   • Twisting. Lie on the floor, bend your knees, place your feet on the ground. Lift your core off the ground with the strength of your abdominal muscles, crossing your arms over your chest. Get down to the ground, repeat. To complicate the exercise, pick up a dumbbell and hold it against your chest.

Method 3 of 3: Good Habits

1. 1 Get enough calories. To build muscle strength, you need to burn calories. It is important to consume enough food - growing muscles need fuel during exercise. But it's important to remember that not all calories are equally good for your muscles. You should eat healthy, natural foods that will saturate you and restore muscles, and not deplete your body. Even if you don't like vegetables, you will have to eat them for muscle strength.
   • Include all food groups in your diet. Eat more fruits and vegetables, fish, eggs and lean meats, whole grains, healthy fats and oils.
   • Avoid sugar, processed flour, salty snacks, fried foods, and foods that contain preservatives and artificial additives.
2. 2 Drink plenty of fluids. Drink 2-3 liters of water a day to keep your body hydrated while exercising. Although many athletes drink energy drinks, it is best to drink water as it is free of sugar and other additives. If you want the water to taste better, add a little lemon or lime juice to it.
3. 3 Try creatine. Creatine is a popular supplement that can help you gain muscle safely. It is an amino acid that is produced in the body and makes muscles stronger and larger. If you take the recommended amount of creatine, you can achieve the desired relief faster.
   • Creatine comes in powder form that must be diluted with water.
   • Remember, there are other products on the market that promise fast muscle growth. Before you try any remedy, read the information about it. Make sure it has been tested and is safe and effective.
4. 4 Get enough sleep. Many people don't take sleep seriously, but sleep is critical to building muscle. If you don't sleep enough, your body will not have time to rest, which means that you will not be able to exercise at your usual intensity and lift as much weight as you could. In addition, if you feel sleepy, your risk of injury increases. Aim to get at least 7-8 hours of sleep every night during active training. Perhaps your need for sleep will be even more than 8 hours.

Tips

• Get enough sleep - this way the body will recover faster.
• Long-term cardio workouts won't make you stronger. If they could do that, marathoners would have the largest muscles of any athlete. The only way to enlarge and strengthen a muscle is to stretch it as it contracts. When you lift weights, the muscle stretches before moving the weight. The more it stretches, the more the muscle fibers are damaged. When the muscles heal after a couple of days, they become stronger. This means one thing: you will get stronger if you lift more weights more often, instead of exercising more. If you overwork, you won't be able to lift a lot and get stronger. It is important to make fewer movements, but still choose effective exercises.
• Rest at least one day between workouts. This will allow the muscles to regenerate. Continuous work without rest can lead to injury.
• Make a plan before you start exercising.
• Combine your workout with nutrition, vitamins and supplements. This will help you get things done faster.
• Eat more foods that contain protein and fiber: wheat, fish, lean meats, cereals.
• For maximum results, combine the tips in this article with a training program written by a professional.
• Strength exercises are performed in sets. A set of 10 reps means you need to raise and lower the weight 10 times without stopping, and then rest. If you do sets of 10 reps three times, resting in between, you get three sets (or sets) of 10 reps.

Warnings

• Be especially careful if you are a teenager. Excessive stress can damage the joints.
• Talk to your doctor before embarking on a new diet or exercise routine.