Gaining muscle is one of the most difficult things to do, especially when you don’t have a set of guidelines in front of you or an instructor yelling out you. Here are some general tips to help you gain muscle on any part of your body just as long as you willing to follow the guidelines and apply it to your own routine.
1. Eat protein – When you work out, you are breaking down your muscle. So your body needs to repair the muscle and it needs protein. So take in about 30 grams of protein after each muscle building work out to help with repairs.
2. Eat more calories – If you are not eating enough calories then it can affect your body metabolism and begin to store any calories you have into fat.
3. Lower reps – By doing lower reps and squeezing you are breaking the muscle down without making it thin and lean like a runner’s (like high reps will do).
4. Exercise that muscle at least twice a week – You should work each muscle group at least twice a week. Anything less your muscle will go through atrophy which will make it slightly smaller, and anything more might borderline as overtraining your muscle.
5. Don’t over train – Overtraining occurs when you are working a muscle group too much and are constantly breaking it down. You muscle needs time to rebuild itself and grow.
6. Rest – Again give yourself at least 8 hours of sleep, and enough time to let your muscles rebuild.
7. Consistency – Keep a consistent workout schedule. If you workout one week, then take off the next then you are really not accomplishing much.
8. Change it up – Change up your workouts and exercise for each muscle ever couple of weeks. As you workout your muscle become familiar with the routines and become more difficult to break down. Change it up and throw a couple of different exercises at it so that you break down your muscle more and more each time.
9. Intensity – If you go into your workout very passive, tired, with very light weight, not squeezing, and little intensity then you will not break down the muscle as fast. Wake up and add a little energy with some caffeine and/or just a better state of mind. A partner or an instructor would be very beneficial in this instance.
10. More than just 1 exercise -Each day you work a muscle don’t just do 1 exercise and call it quits. There are many ways to hit each muscle, so even switch up the different ways and try to break it down every which way possible for that training day.