Building muscle requires hard work, dedication and a well-devised plan. Religiously hitting the gym isn't enough. You must also adhere to a lifestyle that supports muscle growth.
Instructions
1. Go to your refrigerator and assess its contents. It should be stocked with lean cuts of meat and fresh vegetables. Your pantry should be stocked with oatmeal, yams, a wide selection of herbs and spices and brown rice. To support muscle growth, you must provide your body with a surplus of quality nutrients.
2. Set a stopwatch for a maximum of 3 hours. Every time that stopwatch goes off, it is time to sit down and eat. Eat high-nutrient meals at least 5 times per day, although 6 to 8 times per day would be even better.
3. Hit the gym and grab the free weights. If it isn't a dumbbell or a barbell, leave it alone. Focus on compound movements such as squats, deadlifts, good mornings, bench presses, chin-ups, dips, rows, overhead presses and any of the explosive Olympic weightlifting movements. Don't waste time pumping up your biceps or working on your calves. Your time in the gym should be in less than an hour.
4. Crawl into bed. Get at least 8 hours of quality, uninterrupted sleep every night. This gives your body the chance to use all the nutrients you've been feeding it to rebuild the damage done in the weight room.
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