How To Build Muscle & Strength

This is how you build muscle and strength. Firstly you have to give the muscles a reason to grow. That is where resistance training comes into play. Resistance training challenges your muscles and provides a stimulus that makes your muscles think they need to get stronger to keep you safe. In simple terms lift heavy enough that you are tired, recover and do it again.

Simple Specifics

The number one thing you want is intensity. Before anything you must have good form to avoid injury and to actually target the right muscles. Then you must focus on intensity. There are two ways of training, for strength gain & for muscle gain.

For strength gain lift a weight you can do 3-6 reps for 2-4 sets. Do not train to failure, leave 1-3 reps in reserve, going to failure for every set lifting 3-6 reps is too stressful and will burn out your central nervous system.

For building muscle, lift a weight you can do 8-12 reps for 2-4 sets. You can go to failure but best to have 1-2 reps in reserve.

Lift 3-4 times a week high intensity try to keep workouts under 90 minutes. Eat good, sleep good, get sunlight & repeat.

Progressive Overload

After a week or two, you will feel the weight getting easier to lift. That is when you increase the weight or increase the reps. This is called progressive overload and is the key to gaining muscle mass & strength. For strength, when you can do your 3 rep max for 6 reps, increase the weight. For muscle mass, when you go past 12 reps increase the weight to something you can do for 8 reps. Overtime with consistent training and good lifestyle habits, you will get much bigger & stronger.

Lifestyle

This is an overlooked part of lifting and getting strong and big. Lifestyle is the most important factor in getting the results you want. Keep it simple.

1. Get 8+ Hours of high quality sleep
2. Get 1 Hour of Sunlight a day
3. Eat a healthy diet with enough protein carbs & fat