Follow These 6 Tips to Plan and Build Muscle

Follow a specific resistance-training plan

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.

Pick challenging weights

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.”

Prioritize protein

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.

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.

Stay hydrated.

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

 Learn to spot overtraining and rest enough.

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.

Stay consistent

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.”

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