To build super dense muscle and strength, do reps in the 1-5 range. [2] X Research source To build equal amounts of muscular endurance and muscular strength, do reps in the 8-12 range. [3] X Research source To build tone and endurance, do 12 reps and above. [4] X Research source
Traditional strength style workouts mean you complete one set of an exercise, rest, and then another set of the exercise, and then rest. [6] X Research source For example, 3 sets of 10 squats would be: 10 squats, rest, 10 squats, rest, 10 squats, rest.
Stay away from the “go hard” mentality in the early days of training. Your muscles shouldn’t be pushed to the maximum early on. [10] X Research source During your first workout in the gym, do 2-3 sets of 12-15 reps with the weights. You should feel a burn, but not to the point of exhaustion where you can’t push yourself any further during your reps. After the first 10-12 reps, there should be 2-5 reps left “in the tank” that you could perform after each set if you wanted to. [11] X Research source
Squat by standing with feet slightly wider than your hips and toes pointed slightly outward at a 5-20 degree angle. [14] X Research source Look in front of you and find a spot on the wall to concentrate on as you squat down. Put your arms outward in front of you, in line with the ground. Proper technique will help prevent injury. Your spine should be in neutral position and kept straight as you lower into form. Make sure that your knees do not go beyond your toes. [15] X Research source Do 5 sets of 5 squats or 25 squats total. When you start to feel gains from your workouts, incorporate dumbbells instead of just your bodyweight. Week by week, you should be able to increase your weights by 2-5 percent. [16] X Research source
Give yourself 1-2 minutes in between rep sets to make sure you are maintaining proper form while you exercise. Lighten your weight if you feel yourself struggling. [18] X Research source Focusing on your form is a part of teaching your body proper technique. The earlier you do so, the better your weight training journey will be.
Choose a muscle group that is central to your workout 2-3 times a week. Cut back on that muscle group to being worked out only once a week. Do that for 2 weeks. [21] X Research source By doing this, you should be able to increase the amount of weights you lift by giving those muscles some breathing room to experience the gains. [22] X Research source
For example, if you work on your chest on Mondays, choose to do those workouts on a Tuesday or Thursday. Apply that format to all of your exercises and change things up every week. [24] X Research source If you do that for a month, you should slowly be able to increase your weight again. Seeing improvement in your strength and body will follow.
After workouts, protein should be a staple in your dietary plan. Muscle building gets an extra boost with the regular consumption of a protein and carbohydrate combination post-workouts. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try consuming an 8 ounce glass of chocolate milk after a workout to help rebuild muscles, prevent muscle damage, and supply the body with a great source of protein. [27] X Research source Foods like omega-3 eggs used to have a bad name due to its believed link to clogged arteries, but is actually great fuel for building muscle. An ounce of almonds or walnuts are great for anyone struggling to build muscle. It is a perfect blend of fiber, protein, and fats that gives all the benefits of calories without the expanding waistline.
Vary your routine by increasing the number of sets or repetitions. Alternatively, you can also increase the weight you use and cut back on the number of sets and/or reps you do. [29] X Research source You can vary your routine and bring balance to your workouts by switching between “heavy” days and “light” days. Heavy days would be the days designated for heavier weight with fewer reps and more sets. Light days will be your default weight lifting routine. Condition muscles that have the same power capability the same to ensure that your routine is always balanced properly. For example, your chest and back should handle the same amount of weight. Then you can increase weights over time.
