How to Build Muscle Without Illegal Substances
- 1). Start a strength training program. The number one thing you can do to build muscle is to participate in a regular strength training program 2 to 3 times a week. Perform 8 to 10 exercises with 8 to 12 reps.
- 2). Train your entire body. Make certain exercise and strength training works all of the muscles in your body, particularly the large muscle groups. Try whole body movements.
- 3). Plan your workouts so that muscles receive enough recovery time. Either schedule a day of rest between workout sessions or work muscle groups on alternate days.
- 4). Use free weights to maximize lifting. Free weights use more natural movements than strength training machines.
- 5). Work your lower body with exercises like squats, dead lifts and lunges. When many people think of strength training programs, they think of upper body exercises like curls, but you should also build muscle in your lower body.
- 6). Eat well. A diet of whole foods and water prepares the body to build muscle. Avoid processed foods and eat whole foods from all food groups. Protein is particularly important in building muscle.
- 7). Change your routine regularly to continue to build and maintain muscle.
- 8). Get enough sleep. Sleep releases human growth hormone in the body, which helps your body build muscle.
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