Building muscle isn’t rocket science, it doesn’t have to have crazy formulas or impossible plans. It takes working out and eating right. To maximize your weight gaining workouts. Split your muscle groups up into different days. Example Chest and Triceps on Monday, Back and Biceps on Tuesday, Rest on Wednesday, Shoulders on Thursday, and Legs on Friday. Your muscles truly grow when you are resting. By breaking up your workouts like this and giving yourself a full week in between muscle groups it allows those muscle to heal and “grow” before you make them work hard again.
As far as reps go the old age saying about how light weight and a lot of reps tones, while heavy weight and low reps builds muscle isn’t really true. There is not much difference between the two. Pick a rep range that challenges you 12-15. I really like Microcycles which keeps your muscles in a state of confusion, but this is another subject entirely.
When doing your sets, be sure to hit your intended repetition range. So if you are going for 12 and are using so much weight that you can only do 8 each time, then you need to drop your weight. In contrast if you set out for 15 and are hitting 15 every time with no problem, then you need to increase your weight.
When starting out for the first 7-10 days you will have soreness in your muscles, this is normal. If you ever experience a sharp pain stop immediately and consult medical help, but soreness afterwards is normal.
As far as food we will touch more on that in the next blog for foods to build muscles, but for starters you do need to get some protein powder if you have not already done so. It is indeed the building block for muscles.