What kind of exercise can help me build muscle?

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To build muscle you need to engage in some form of resistance training that will place a load on the muscles hard enough to stress them into getting stronger and eventually bigger. This load can be gravity in the form of calisthenics like pushups, pull ups, sit up, lunges, dips, or in the form of resistance training like free weights, weight training machines, or tubing and cable pulley systems. By adding a load to the muscles that they must resist against, the body will adapt and the muscles will get stronger. If you’re new to resistance training, or over 40, it’s recommended to get a thorough physical before starting. Focus on movements that train all the major muscles of the body 2-3 times a week. Start with 15-20 repetitions and as your body gets stronger progress into heavier weights and lower repetitions until you’re performing 3-6 repetition loads. 
There is no one type of weight training that builds muscle.  All types of weight training builds muscle it just depends on what kinds of training you are doing will determine how much muscle you will gain.  However there is another component to building muscle as well and that is nutrition.  If the fuel is not there to build muscle nothing will happen.  I have met many people who workout hard only to find out they lose muscle in the process.  You must find that right balance of carbs, proteins and fats to give you the energy you need but also what your muscle needs to help it grow.  The best way for you to know if your getting enough protein for the day for your muscles is to have 1 gram of protein per kg of your body weight.  Once you have met your nutrition needs then you can focus on the workout routine.  Making sure you are getting a safe and productive weight training program that challenges the muscle will get you the results you need.  Of course if you don't know what to do or are struggling it is always a safe bet to meet with a qualified personal trainer to point you in the right direction.
Emilia Klapp
Nutrition & Dietetics
To build muscle, you first need to understand that muscles burn two forms of fuel: Sugar and fat. Quick bursts of energy such as lifting weights require quick fuel such as sugar. Longer bouts of exercise require more long-term fuel such as fat. If you are unfit or overweight, your body is poor at burning fat and can use the protein in your muscles as fuel instead, causing you to lose lean body mass. Therefore, the best way to build muscle is to improve your body’s fat-burning ability through two forms of exercise: Weight lifting and aerobic conditioning. Aerobic exercise increases oxygen to the tissues and improves overall metabolism. Weight lifting increases muscle size, and muscles are the engines that drive the metabolism. The more muscle you have, the easier it is to burn both sugar and fat.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.