- : Always consult a physician before attempting to do any exercise or exercise plan.
- Step 1: Get pumped Determine the highest weight that you can lift 10 times and increase it by 40 percent. For example, if you can bench press 120 pounds 10 times, go for 170 pounds. With a spotter, do only the lowering half of the exercise to acclimate yourself with the new weight. Perform the exercise in 2 to 3 sets of 5 repetitions every other week. Make sure the spotter is able to lift the weight up themselves.
- Step 2: Adjust the weight Vary the amount of weight you lift, and the amount of reps, to achieve balanced growth in all muscle groups. By forcing your muscles to adapt to a varying exercise regimen, you also increase their rate of growth.
- Step 3: Get fab abs Get rock-hard abs. Target your abs and the entire core 3 days a week. A hanging leg raise to a reverse crunch is a great exercise to work the whole core.
- Step 4: Feed your body protein Feed your body protein, such as eggs, almonds, salmon, yogurt, and beef. In order to build muscle, your body needs to store new protein faster than it breaks down the old stuff. Protein should account for 10 to 35 percent of your daily calories consumed. Factors include age, size, and activity level. Search online to find the right amount for you.
- Step 5: Drink water Drink at least 8 glasses of water a day. If you don't stay hydrated during a workout, your body uses protein more slowly to build muscle.
- Step 6: Give your body a rest Give your body a rest. You should exercise no more than 5 days a week to give your muscles time to repair. Now hit the gym, or workout at home, to get your body ripped and muscular.
- FACT: Taylor Lautner gained 30 pounds of muscle in one year for the 2010 movie The Twilight Saga: New Moon.
You Will Need
- Spotter (optional)