If you want to build muscle you need regular exercise and proper nutrition. Muscles are composed of bundles of contracting fibres, and the aim of weight training is to tire them to the point where they can lift no more. Muscle fatigue, or overload, causes small tears in the fibres. The body's response is to repair them and increase their size, leading to stronger muscles.
The specifics of anyone's training regime depends on a number of factors, including your age and what you want to achieve - do you want to beef up, tone up, or simply maintain your physique? The quickest way to build large muscles is to use progressive weight training, where you lift heavier weights for a lower number of repetitions. For toning muscles, the repetitions should be higher and the weights lighter.
If you're a weight training novice, spend six weeks preparing your body at home with daily exercises such as press-ups and sit-ups. Seek help at your gym from a qualified trainer, who will show you hos to do each exercise properly. If anyone suggests the use of anabolic steroids steer clear. They are illegal, dangerous and unecessary.
Beginners should do a full workout two times a week, using multi-muscle exercises rather than targeting specific body parts. Keep the workouts short - no longer than 55 minutes - and change your programme after 6-8 weeks, since muscle can become used to the same exercise.
Along with exercise, diet is key. Keep your energy up by eating complex carbohydrates (grains and vegetables) an hour before your workout. Muscles also need protein, such as fish and poultry, to grow, but don't overdo it.
Advertisement
TAKING IT FURTHER
www.bodybuilding.com A comprehensive site for bodybuilders featuring 18,000 pages of information and tips on nutrition and training
www.menshealth.co.uk The online home of Men's Health magazine is packed with advice on muscle building and fitness
www.muscleandstrength.com This US-based bodybuilding site is contains a host of free muscle workout plans
Whole body workout
Advertisement
Bench press Sit with dumbbells resting on your thighs. Lift weights to your shoulder and lie back as shown. Press up until arms are extended. Pause. Lower to the start position
Pull-up Grip the pull-up bar with palms facing away from you. Hang from the bar with your arms straight, shoulders relaxed. Pull your chest up to the bar in a smooth motion. Pause, then lower. Repeat to exhaustion
Squats Stand with feet shoulder-width apart. Hold dumbbells by your side. Bend the knees and, keeping your back straight, lower your knees to a 90-degree angle. Pause. Slowly stand back up without locking the knees