Build Muscle and Strength – How to Make Gains With Resistance Training


muscle and strength

Many of us don’t realize it, but one of the best ways to get started building muscle is to begin a gym membership. You see, you can’t just decide to go to the gym and start doing exercises randomly. Your muscles need to be worked on in a certain order in order to see the greatest results. When I first started exercising, I made the mistake of starting off with some really easy exercises that involved little or no weight at all. This was my first big mistake!

I quickly figured out that the way to get a stronger body was to lift progressively heavier weights over time. I quickly realized that lifting heavy weights for long periods of time was extremely detrimental to my health. I was getting stronger but not any stronger! My muscles were still weak, and I soon discovered that I didn’t have much strength after the first month of exercising.

An Overview

A man doing a trick in the dark

Once I began lifting heavier weights, I found that I could add more weight without having to do any more sets. After two months of doing this, I discovered that my strength level had drastically increased. Now I could easily lift more reps than before. I had gained an entire four pounds of muscle in the process.

While this was great, I realized that I didn’t have the rest that I needed to achieve my maximum strength. So what did I do? I went back to the way I was doing most of my workouts: I did a lot of repetitions with relatively little weight. This was the problem with my original routine. By keeping my exercises simple and sticking to only a couple sets of exercises per week, I was not giving myself enough time to recover, and my muscles weren’t getting the rest they needed.

When you’re adding weight to your routine, you have to be careful about what you consume. If you’re just increasing your weight, then you need to consume fewer calories per day than you did before. If you are attempting to build muscle and strength, then you need to consume many more calories per day than you did before.

Gaining Muscle Resistance with Training

A woman standing in a dark room

The secret to this is to make gains while you’re resting. You want to keep your workout to no longer than sixty five minutes per session. That’s enough time for your body to recuperate, but not so much that it starts taxing yourself. Keep it no more than three hours total, but make gains during each session. If you are trying to gain strength while you are resting, try to make your workouts less intense. For example, if you are using the bench press, then you should reduce the weight by two-thirds to three quarters.

To build muscle and strength, you need to eat many more calories per day than you do when you are in a workout state. This is especially true if you are trying to gain strength while you are resting. Eat several small meals throughout the day, but don’t spread them too thin. Eat several large meals, but keep your total caloric intake no higher than around six thousand calories per day.

Bottom Line

These are just a few ideas on how to build muscle and strength. Researchers have studied the question of whether or not strength training is effective, and the answer is a resounding yes! Strength training is beneficial not only in building muscle, but also maintains muscle and bone density throughout your life. So if you’re looking to build muscle and strength, remember to follow all of the advice that has been given here. Eat a healthy diet, get plenty of sleep, and make sure to perform your exercises at a consistent, controlled pace.

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