Many people want to gain more muscle but just aren’t sure how to do it. Many people also go into a gym and start working out hard but don’t have a plan or they perform the exercises in a way where they can get injured. In order to gain more muscle you have to first ask yourself a couple of questions.
The first question you want to ask is, “how much muscle do I want?” One thing you should realize is that building muscle should not be an ego-booster. If you’re only wanting to build bigger arms and a stronger chest just to look better, you should try to have a deeper reason to why you’re working out. Narcissistic reasons for working out don’t work in the long term. It won’t motivate you on days where you’re hungry, tired and don’t want to go to the gym. It’s your personality that must generate the self confidence and not your looks. In order to gain pounds of muscle you will need to work very hard. Probably harder than your superficial desires. So pick any motivation you want beyond the physical because this is what’s going to motivate you to get your butt to the gym on days when you don’t feel like it.
For example, my overriding reason to gain pounds of muscle is because I know that it’s healthy and will help me live a long life hopefully disease free. Having that motivation is much better than wanting 24 inch arms instead of 22 in arms. It’s deeper than that.
Now, if your aim is to build muscles for other reasons such as sports or a requirement of your job, then you will have to first think about how much muscle you want. Being strong means developing inner strength. Discipline is an important factor you will need in order to reach your fitness goals. Ideally, you should make a goal of losing a certain amount of body fat or building a certain size arm and then do what you need to do, to accomplish that goal.
Your workout should be around four times a week performed at high intensity levels every time. If you’re not sweating profusely and out of breath every workout, you’re not working out hard enough.
You are only as strong as your last workout. Translation, don’t cheat and don’t go light with the weights. Workout each body part with 3 different machines. Personally, I workout two body parts everyday. If you add that up, I do 6 different exercises per day. For example that might look like 3 chest exercises and 3 back exercises in one day.
Here is a sample workout I like to do.
Monday: Chest and Back
Tuesday: Arms and Shoulders
Wednesday: Legs and Abs
Thursday: Chest and Back
Friday: Arms and Shoulders
Saturday: Legs and Abs
Basically, you should be using heavy weights and doing a small amount of reps. Four to six reps should be ideal. I like to do 3 sets each of 4-6 reps. To get the results you want, your last 2 reps should be almost impossible without help. On the last rep, you should find yourself struggling just to finish.
See you in the gym.