How to Build Muscles With Exercise the right way.

Strength training is a key ingredient in a successful fitness plan. Whether your goal is to build mass or lean muscle tone, building muscle has several health benefits. Weight training not only helps make you stronger, it also raises the metabolism, helps burn fat, and increases bone density. Whether you use your own exercise equipment at home or work out at a gym, it’s easy to get started.

•Step 1

Think about the type of body you want to achieve. Whether your goal is to bulk up and build mass, or simply to build strength and muscle tone without adding size, your goal will determine the type of exercise program you take on, which will in turn determine the size, strength and endurance of your muscles. Also, keep in mind that genetics play a role in how much muscle you can build. Genetic factors that help to determine whether you’ll be able to build large muscles include testosterone output, body type and number and length of muscle fibers, according to ExtremeBodyFit.com

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 •Step 2

Decide which muscles you want to build and which exercises will target those areas. Determine your one repetition maximum, or 1RM, for each exercise. This is the maximum amount of weight with which you can complete a full repetition. To build muscle size, you’ll want to develop a workout program in which you lift between 67 and 85 percent of your 1RM. Do three to six sets of six to 12 reps, with 30 to 90 seconds of rest between each set. For muscle building, the goal is to overload your muscles for each set to the point where you can’t complete another rep while maintaining proper form, according to ShapeSense.com.

 •Step 3

Determine how often each week you are able to devote time to working out. ShapeSense.com recommends weight training two to four times per week, although different muscle groups can be broken up into different sessions, which can make it easier to fit workouts into your schedule. For example, you can focus on the upper body one day, and work on the leg and gluteus muscles the next. However you decide to segment your weightlifting routine, be sure to allow at least 48 hours of recovery time between sessions for each muscle group.


•Tips

In order to see results your muscle-building workout routine must be supported by diet. Men will need to add about 250 extra calories to their daily intake; women should add about half that. Daily caloric intake should include about 1 g of protein per pound of bodyweight, and about 25 percent of your calories should come from healthy poly- and monounsaturated fats like those found in fish, nuts and olive oil. The remaining calories can be made up by complex carbohydrates such as fruits and vegetables, beans, rice and whole grains.

•Things You'll Need:

Weightlifting bench
Free weights
Weight machine.