How to build muscle, size and strength

How to build muscle, size and strength

Most of us haven't got the luxury of training twice a day, 5 days a week - our lives can't revolve around our local gym, even if we wanted them to!

But before you feel too bad about that, remember that even if we could weight-train in this way, the average person would start to lose their muscular size and strength.

So what can you do if you want to gain size and develop your strength? This guide is intended to give you some practical tips that will produce results! We hope you'll find it helpful but recommend that you also consult your GP or a qualified person before undertaking any workout or nutritional programme. Your local gym staff are there to help you too - it's what they're paid for - remember the mantra that 'through knowledge we grow'!

Training Tips

  • Train each body part once every 7 days - that includes legs, back, chest, shoulders, triceps and bicep
  • Include compound exercises within your workout routine, for example, squats and deadlifts
  • Only do three exercises for major body parts and two exercises for minor body parts
  • Limit your workout to 1-1½ hours per session
  • Try to make small regular increases in the weights you lift - Don't compromise on good technique though!
  • Change your workout every 12-15 weeks
  • Take a carbohydrate drink prior to a workout for sustained energy levels

Nutritional Tips

Are you getting enough protein? You can't expect a Rolls Royce to run on the same amount of fuel as a Fiat Punto. When you train, you actually damage the muscle, the repair and recovery is where the growth comes from. Without enough protein and other nutrients for the repair of the muscle after you have trained, your body will go into a catabolic state and lose muscle size.

  • Protein builds muscle!
  • Ensure you consume protein, whether meat, fish, eggs, cheese or milk with each meal
  • Divide your daily intake up into six servings or meals
  • Jacket potatoes, rice, pasta, whole meal bread are all forms of carbohydrates.

Supplement Tips

The ever increasing standards of performance sports mean that it's unrealistic to expect to consume enough protein each day through food alone. You may need to think of supplementing your diet. From the early days of weight-training, when we were talking basic egg and milk protein powders, there are now a wide variety of supplements available from protein bars to easy mix meal replacements.

Depending on your needs and budget the following are basic supplements that will help you on your quest for size and strength

How much Protein do you need?

Bodyweight                                            Recommended Protein per day

70kg (approx 11st)                               170g

75kg                                                       185g

80kg  (approx 12.5st)                          195g

85kg                                                       210g

90kg (approx 14st)                               220g

95kg                                                       230g

100kg (approx 15.5st)                         245g

105kg                                                     255g


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