Choose weights that are heavy enough to bring you to fatigue on a set of 8 to 15 reps. Keep in mind that "heavy" is relative, and I'm not saying you should max out on your deadlift every week. When you lift heavy weights, your muscles endure more tears in their fibers, thereby inducing more muscle protein synthesis (the process by which your muscles uptake protein to repair and build). Having more strength usually - but not always (it's possible to be less muscular but still very strong) - correlates to having bigger muscles. Read more: Slow workouts are just as effective as fast ones. Increase your frequency slowly if you use this technique to build more muscle - don't jump from doing leg workouts once per week to four times per week, unless you want to battle it out with DOMS. This is an effective strategy, but can be a dangerous one if you're not careful. Frequency simply refers to how often you train a muscle or muscle group in a week, and the more you train a muscle, the more potential it has for growth. Some research shows that training frequency is just as important as training volume for building muscle. Read more: Is it better to lift light weights or heavy weights? 2.
If you currently lift more than 15 reps, try decreasing your rep range and increasing the weight. Lifting 8 to 15 reps for each set is the generally accepted "hypertrophy rep range." If you currently lift fewer reps, try increasing your rep range, knowing you'll probably have to decrease your weights. There's even a specific rep range known to best facilitate muscle growth. For example, if you bench press three sets of 10 reps at 100 pounds, your volume for that bench press session is 3,000 pounds. To calculate volume, multiply your sets by your reps by your weight. Volume refers to the overall load you stress a muscle with in a given workout. Research tells us that more volume typically translates to more muscle. Read more: The 7 best workout moves to do if you want to get stronger 1.
#Build a lot of muscle how to#
If you're wondering how to build muscle faster, keep these eight tips in mind and you'll see consistent increases in muscle size, strength and your overall fitness. That said, you can help yourself out with a few key strategies. Even if you do everything right, you may only add one to two pounds of muscle per month. Building muscle takes time - a lot of time.
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