Follow These 6 Tips to Plan and Build Muscle

leg presses, squats, and deadlifts for cyclists and lunges, step-ups, leg extensions, and leg curls for supplementary workouts. A workout should start with one to two major exercises and then a few auxiliary ones. A workout may involve four deadlifts, squats, lunges, and step-ups.

Follow a specific resistance-training plan

Use weights that allow you to train near to failure—you can't do another rep towards the conclusion of a set—for successful resistance training. “You need to be really pushing yourself on the last reps,” explains Schoenfeld. “If they don't feel challenging, you won't gain muscle and strength.”

Pick challenging weights

Muscle development requires protein intake. Comana recommends 0.8 grams of protein per kilogram of bodyweight (0.4 per pound) during rest days. Thus, a 70-kilogram (154-pound) individual needs 56 grams of protein.

Prioritize protein

Pushups are the upper body game-changer most guys don't realize they need. They have countless advantages. They're the best calisthenics workout and work the chest and triceps while strengthening the core. In addition, their scapula mobility makes them better for shoulders than the bench press.


He suggests 1.7 to 2.2 grams of protein per kilogram of bodyweight (0.7 to 1 gram per pound) while resistance exercising. Thus, a 154-pound individual needs 119–154 grams of protein.

Dehydration can hinder muscular development after a long, hard workout. Sweat and fluid loss dry muscle cells, says Comana. Returning to balance is these cells' top priority. “That happens well in advance of even thinking about giving you some adaptation like growing the muscle

Stay hydrated.

Before exercising the same muscle group again, Schoenfeld recommends 48 hours of rest. After a Monday morning lower-body workout, wait until Wednesday to engage those muscles again.

Learn to spot overtraining and rest enough.

You must stick to your workout regimen to gain muscle. “Consistency is the most important factor in resistance training,” explains Schoenfeld. You cannot lift this month and skip next month. It must be routined week after week and strongly trained.”

Stay consistent

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