Building muscles is never a quick fix and no matter what people say you will never get muscles in weeks. Creating muscle requires dedication and time and will take months if not years to get what you looking for.
Here are the four elements explained:
Diet I would like to mention this first as probably 80% of building muscles comes down the correct diet and the balance is the weight lifting. You will require too increase your calories per day and eat a nutrient balanced diet of protein, carbohydrates and fats. To ensure a regular intake of nutrients will have to increase of meals to 6 to 8 per day but eat less per meal. Therefore our muscles will have regular fuel and nutrients to repair the fibers.
Intensity Training to build muscles we need to workout at our maximum intensity and this will stimulate muscle growth. At the gym, aim to lift as heavy as possible yet remaining in control of the weights we are lifting. The control will bring in other muscles into the exercise and improve your overall training.
Healthy Lifestyle Today lifestyles are not always good for weight training, with all the parties, late nights and happy hours it can affect your routine. As long as you can manage your training, diet and rest then there is no reason why you can not go out and enjoy.
Rest We require rest and recuperation between training sessions as our muscle will take days to recover from the intensive training. Do not over train yourself by doing long hours and more than 4 sessions per week.