{"id":16449,"date":"2024-02-02T05:46:00","date_gmt":"2024-02-02T06:46:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=16449"},"modified":"2024-02-10T00:06:08","modified_gmt":"2024-02-10T00:06:08","slug":"the-ultimate-guide-to-building-muscle-fast-training-workouts","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-ultimate-guide-to-building-muscle-fast-training-workouts\/","title":{"rendered":"The Ultimate Guide to Building Muscle Fast (Training &#038; Workouts)"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568718\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard-713x335-1.png\" alt=\"This strongman in leotard knows how to build muscle and strength.\" width=\"713\" height=\"335\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard-713x335-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard-300x141-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard-768x361-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard-600x282-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/strongman-in-leotard.png 967w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><script async data-uid=\"101dbd1293\" src=\"https:\/\/nerdfitness.ck.page\/101dbd1293\/index.js\"><\/script><\/p>\n<p><strong>Want to build muscle like this guy?<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">(Leopard print unitard optional but encouraged)<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we\u2019ll provide step-by-step instructions that will help you start building muscle immediately! Like, today!<\/span><\/p>\n<p><b>We\u2019ll explore:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#how_do_you_build_muscle_and_strength\"><span style=\"font-weight: 400;\">How do you build muscle?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#sample_routine_for_building_muscle\"><span style=\"font-weight: 400;\">What\u2019s a sample routine for muscle training?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_many_sets_and_reps_should_i_do\"><span style=\"font-weight: 400;\">How many sets and reps should I do?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#muscle_training_and_weight_lifting_tips\"><span style=\"font-weight: 400;\">Muscle training weightlifting tips.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#diet_to_gain_muscle\"><span style=\"font-weight: 400;\">How many calories to eat to build muscle? (and which supplements)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bulky\"><span style=\"font-weight: 400;\">Will I get too bulky lifting weights?\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#lose_weight\"><span style=\"font-weight: 400;\">Can you lose weight and gain muscle at the same time?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"#rest_days\">Rest days for building muscle and strength<\/a>.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That may seem like a lot of topics to cover. DON\u2019T <\/span><span style=\"font-weight: 400;\">PANIC<\/span><span style=\"font-weight: 400;\">! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because gaining muscle and strength really comes down to three things.<\/span><\/p>\n<p><strong>If you want to build muscle, get bigger, and become stronger, these are the things you need to do:<\/strong><\/p>\n<ol>\n<li>Lift heavy things<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/li>\n<li>Eat enough calories and protein for your goals<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/li>\n<li>Get enough rest<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">I realize doing those three things is much easier said than done \u2013 I struggled with progress for a decade and know exactly what you\u2019re going through if you\u2019re feeling unsure.<\/span><\/p>\n<p>You probably don&#8217;t have years to make the mistakes that I did, and you just want to start getting results today.<\/p>\n<p><strong>In addition to the free resources below, w<\/strong><strong>e provide a free bodyweight routine, and a comprehensive gym training routine to get you started with strength training in our free guide, <span style=\"text-decoration: underline;\"><em>Strength Training 101: Everything You Need to Know<\/em><\/span>.<\/strong> Grab your guide when you sign up in the box below:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"7096\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"193.203.12.151\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2024-02-09 22:42:59\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>But enough of that, let&#8217;s get into the nitty-gritty of how to get started with strength training!<span id=\"more-7096\"><\/span><\/p>\n<h2><span style=\"font-weight: 400;\"><strong><a name=\"how_do_you_build_muscle_and_strength\"><\/a>How Do You Build Muscle and Strength?<\/strong>\u00a0<\/span>Lift Heavy Things<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568721\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights-713x476-1.jpg\" alt=\"These barbell weights will help you grow muscle and strength.\" width=\"713\" height=\"476\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/barbell-weights.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you are going to build muscle, you&#8217;re going to need to lift heavy things.<br \/>\n<\/strong><\/p>\n<p>But what the heck does &#8216;heavy&#8217; mean in this context? I&#8217;m so glad you asked!<\/p>\n<p>Muscle-building is optimized when we perform exercises (bodyweight or weighted) within 1 to 3 reps of failure while maintaining good technique. (i.e. You could do 1 or 2 or 3 more repetitions of the exercise using a specific weight, but not more.) Usually, you&#8217;ll repeat this effort for multiple sets targeting multiple muscles in a workout.<\/p>\n<p>That&#8217;s what we mean by &#8216;heavy&#8217; &#8211; that you picked the right amount of weight to challenge yourself for the desired number of reps.\u00a0 (We&#8217;ll get into exact sets and reps in a bit.) This is the sweet spot where you&#8217;re muscles will want to rebuild bigger and stronger than before!<\/p>\n<p>You can target your muscles with a wide variety of exercises. <strong>Free weights, machines, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\">bodyweight<\/a> exercises are ALL good options as long as you can adhere to the guidelines we laid out above. <\/strong><a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/p>\n<p>While you can grow muscle using any type of strength-training exercise, having access to a gym with free weights and weight machines makes leveling up your muscle-building game all the easier. Increasing or decreasing the weight used in an exercise is probably the easiest way to get the exact right amount of stimulus your muscles need to grow. (Don&#8217;t have access to a gym? Take heart &#8211; our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\">bodyweight workout<\/a> will get you started on the right path.)<\/p>\n<p><strong>Some useful pieces of equipment to look out for:\u00a0<\/strong><\/p>\n<ul>\n<li>Squat rack<\/li>\n<li>Bench<\/li>\n<li>Barbells<\/li>\n<li>Dumbbells<\/li>\n<li>Assortment of weight machines (like a cable pulldown machine)<\/li>\n<li>A spot to do pull-ups or chin-ups (assisted or unassisted)<\/li>\n<li>A spot to do dips (assisted or unassisted)<\/li>\n<\/ul>\n<p><strong>(Want even more ideas on how to find the right gym? Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\">Beginner&#8217;s Guide to the Gym<\/a> for everything you need to know.)<\/strong><\/p>\n<p>Even having access to a few of these pieces of equipment will help us target an efficient and effective full-body routine to <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\">maximize your results<\/a>.<\/p>\n<p>We&#8217;ll show you exactly how to put together a full-body routine with <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound exercises<\/a> that train multiple muscle groups at once. They&#8217;re efficient, they create solid growth and stimulation, and they will keep you safe.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/p>\n<p><b>To create our full-body routine, each workout will start with <\/b><strong>one leg exercise, push exercise, pull exercise, and a core exercise:<\/strong><\/p>\n<ol>\n<li><strong>Leg Exercises:\u00a0<\/strong><a title=\"Squats\" href=\"https:\/\/www.nerdfitness.com\/2009\/07\/08\/why-you-need-squats-in-your-workout-and-how-to-do-them-right\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a>, <a title=\"Deadlifts\" href=\"https:\/\/www.nerdfitness.com\/2009\/07\/22\/deadlift-the-ultimate-exercise-not-just-for-zombies\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a>, or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lunges<\/a><\/li>\n<li><strong>Push Exercises:\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bench Press<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Press<\/a>, or <a title=\"Dips\" href=\"https:\/\/www.nerdfitness.com\/2009\/09\/16\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dips<\/a><\/li>\n<li><strong>Pull Exercises:\u00a0<\/strong><a title=\"Inverted Rows\" href=\"https:\/\/www.nerdfitness.com\/2009\/11\/06\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Inverted Rows<\/a>, <a title=\"Pull Ups, Chin Ups\" href=\"https:\/\/www.nerdfitness.com\/2009\/07\/31\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-Ups, or Chin Ups<\/a><\/li>\n<li><strong>Core Exercises:\u00a0<\/strong><a title=\"Reverse Crunch\" href=\"http:\/\/www.youtube.com\/watch?v=37XhZDLWtJM\" target=\"_blank\" rel=\"noopener noreferrer\">Reverse Crunches<\/a>, Hanging Knee Raises, or <a title=\"Planks\" href=\"http:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a><\/li>\n<\/ol>\n<p><strong>That&#8217;s IT.<\/strong><\/p>\n<p><em>When should I add in isolation exercises like bicep curls, tricep extensions, calf raises, etc.?<br \/>\n<\/em><\/p>\n<p>You can add these in whenever you want to, though we recommend starting with the workout we laid out above FIRST and getting consistent with that. Muscle-building isn&#8217;t just about picking the right exercises and the right weights, it&#8217;s <strong>about building the habit of working out<\/strong>! If you try to do ALL THE THINGS at the very beginning, you&#8217;re increasing the risk that we won&#8217;t be able to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\">make the habit stick<\/a>. So start with compound exercises that give you the biggest bang for your buck, THEN sprinkle in isolation exercises that target your specific areas of need once you&#8217;ve got your rhythm. <a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/p>\n<p><em>What about machines versus free weights? I&#8217;ve heard free weights are better&#8230;<br \/>\n<\/em><br \/>\nNot true! (And this is something that we&#8217;ve changed our stance on over the years.) If a machine exercise feels safer, is more easily accessible to you, and targets the same muscles &#8211; go for it! <a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/p>\n<p>Learn these few exercises, get really good at them, and your entire body will get stronger and bigger. Focus each week on adding more weight to each exercise.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/p>\n<p>For example,\u00a0<span style=\"font-weight: 400;\">from one week to the next you could do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Week 1 Barbell Squat: 3 sets of 5 at <\/span><span style=\"font-weight: 400;\">150 lbs.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Week 2 Barbell Squat: 3 sets of 5 at 155 lbs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you do that, you\u2019ve gotten stronger. Then, repeat next week. Eat right, and you\u2019ll get bigger too.<\/span><\/p>\n<p>Bottom line: if you want to get bigger muscles, you need to challenge them regularly with exercises that bring the muscle close to failure (1 to 3 reps). To start, we recommend picking big, compound movements that work multiple muscles at a time.<\/p>\n<h2><a name=\"sample_routine_for_building_muscle\"><\/a>What&#8217;s a Sample Routine for Building Muscle?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568723\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym-713x343-1.jpg\" alt=\"These legos prioritize building muscle and strength.\" width=\"713\" height=\"343\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym-713x343-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym-300x144-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym-768x369-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym-600x288-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/legos-in-the-gym.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Using the principles I&#8217;ve laid out in my &#8220;<a title=\"How to build a workout routine\" href=\"https:\/\/www.nerdfitness.com\/2010\/02\/15\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to build a workout routine<\/a>&#8221; article, here&#8217;s a three-day routine I&#8217;ve created for myself recently:<\/strong><\/p>\n<ol>\n<li><strong>Monday:\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Benchpress<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wide Grip Pull-Ups<\/a>, <a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a><\/li>\n<li><strong>Wednesday:\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlift<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Press<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Inverted Rows<\/a>, Hanging Knee Raises<\/li>\n<li><strong>Friday:\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">Weighted Lunges<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Dips<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Chin-Ups<\/a>, Reverse Crunches.<\/li>\n<\/ol>\n<p>Each day has a leg exercise, push exercise, pull exercise, and some <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">core work<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\">Besides having rest and recovery days in between MWF, adequate rest intervals have been established in the workout itself!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following the leg exercise, push exercise, pull exercise, and core exercise routine you will maximize rest in-between each exercise, therefore, limiting muscular fatigue and allowing you to perform each strength training exercise to its fullest extent.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/span><\/p>\n<p>I know what you&#8217;re thinking: that Steve is very clever.<\/p>\n<p><strong>While it&#8217;s possible to build out the perfect routine on your own, many of our Rebels end up spending hours and hours building something custom &#8211; only to realize it isn&#8217;t what they need (or isn&#8217;t effective) weeks and months later for their goals.<\/strong><\/p>\n<p>For people who want to avoid that altogether, we built the solution &#8211; <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/?ccta-origin=https%3A%2F%2Fwww.nerdfitness.com%2Fblog%2Fhow-to-build-your-own-workout-routine%2F\" target=\"_blank\" rel=\"noopener noreferrer\">our uber-popular 1-on-1 coaching program<\/a> pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and handcraft a workout plan that&#8217;s specific to not only your body, but also to your schedule and life.<\/p>\n<p><strong>Click on the image below to schedule a call with our team to see if we&#8217;re a good fit for each other!<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/?ccta-origin=https%3A%2F%2Fwww.nerdfitness.com%2Fblog%2Fhow-to-build-your-own-workout-routine%2F\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4519 size-full\" title=\"Coaching Workouts\" src=\"\/wp-content\/uploads\/2017\/12\/plan.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"how_many_sets_and_reps_should_i_do\"><\/a>How Many Sets and Reps Should I Do?<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How Many Reps and Sets Should I Do?\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/U6c8HgnJoNM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>We have a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">MASSIVE guide on the exact number of sets and reps<\/a> (it&#8217;s where the video above comes from), but you can follow the basics here.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For beginners, we recommend starting in the 5 &#8211; 15 reps range to increase both size and strength. (If you want to focus on more strength than size, stick to the lower end of that range.)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As you get more advanced, you may find that it&#8217;s beneficial to do up to 30 reps of an exercise. (Though 90% of your work will still be in that 5 &#8211; 15 rep range.) The biggest drawback to higher rep ranges like this is it can be hard to target specifically that &#8220;1 to 3 reps before failure&#8221; when the rep count is so high. <a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p><b>If you get bored, want to change things up, or you\u2019re looking to <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-to-do-when-you-hit-a-plateau\/\" target=\"_blank\" rel=\"noopener noreferrer\">bust through a plateau<\/a>, you can do the following:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This week, I might do 3 sets of 12 reps for each exercise (other than the core exercises), adding enough weight to each exercise so that it\u2019s incredibly taxing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Next week, I\u2019ll do four sets for each exercise, adding weight each time and doing less reps. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, I\u2019ll do an <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">overhead press<\/a> in the following sequence:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">100 pounds: 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">105 pounds: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">110 pounds: 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">115 pounds: 6 reps<\/span><\/li>\n<\/ul>\n<p>The good news is that no matter which path you take (pure strength, size, or a mix of both), as long as you are adding weight each week &#8211; and eating enough &#8211; you WILL be getting stronger.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/p>\n<p>ANY path will work, provided you are progressively overloading your muscles with an increased challenge!<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\"><em>What&#8217;s progressive overload?<\/em><\/a><\/p>\n<p><strong>Coach Jim explains it all for you right here:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Progressive overload involves exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles will have to adapt and rebuild themselves to get stronger. So i<\/span><span style=\"font-weight: 400;\">n order to see improvements, your training must gradually and constantly increase.<\/span><\/p>\n<p>We just have to make sure we get the right pace!<\/p>\n<p><strong>According to Mike Rebold from Hiram College:<\/strong><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">Keep in mind that if the overload increases too quickly, poor technique and injury may result.\u00a0 And if the overload progresses too slowly, improvements will be minimal or non-existent. <\/span><\/p>\n<\/blockquote>\n<p><strong>Slowly but gradually increasing your challenge could look like:<\/strong><\/p>\n<ul>\n<li>If you do 5 sets of 5 squats at 140 pounds this week, aim for 5 sets of 5 of 145 pounds next week.<\/li>\n<li>Or if you&#8217;re doing 3 sets of 10 at 100 pounds, then next week try for 3 sets of 10 at 105 pounds.<\/li>\n<\/ul>\n<p>Get stronger, which is 20% of the puzzle. The other 80% is nutrition (which I cover later)!<\/p>\n<p><strong>As I said before, if you want even more info,\u00a0you can head to our article &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Determining the Correct Number of Reps and Sets<\/a>&#8221; for a deep dive into the subject.<\/strong><\/p>\n<h2><a name=\"muscle_training_and_weight_lifting_tips\"><\/a>Any Other Muscle Training and Weight-Lifting Tips?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568728\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/crossfitter-lifting-weights-713x475-1.jpg\" alt=\"CrossFitter lifting weights to grow muscle and strength.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/crossfitter-lifting-weights-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/crossfitter-lifting-weights-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/crossfitter-lifting-weights.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/crossfitter-lifting-weights-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>#1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Warm-up<\/a> before exercising &#8211;<\/strong> don&#8217;t walk into a gym, slap 45-pound plates on the bar, and then start your routine.<\/p>\n<p>Get your heart rate up and muscles warm first by doing a dynamic warm-up of jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, etc.<\/p>\n<p>After that, always start with doing a set or two of lifting JUST THE BAR.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a> Only then should you start adding weight for some warm-up sets before moving into your work sets.<\/p>\n<p><strong>#2) Have a focused form<\/strong> &#8211; if you&#8217;re <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-common-mistakes-when-doing-a-proper-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">doing a bodyweight squat incorrectly<\/a>, you might develop bad habits.<\/p>\n<p>However, if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">do a barbell squat<\/a> incorrectly with 405 pounds on your shoulders, you could do some serious damage. If you&#8217;re just starting out, check your ego at the door: start with a VERY light weight and make sure you are doing the exercise properly.<\/p>\n<p><span style=\"text-decoration: underline;\">There is NO SHAME in starting with just the bar<\/span>. You can always add more weight next week if this week is too easy.<\/p>\n<p><strong>#3) Stimulate, don&#8217;t annihilate<\/strong> &#8211; I try to always have one more rep left when I finish a set.<\/p>\n<p>Some trainers will preach working your muscles to annihilation, but I think that&#8217;s just asking for an injury, poor form, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/i-worked-out-and-now-im-so-sore-help\/\" target=\"_blank\" rel=\"noopener noreferrer\">beyond-sore muscles<\/a>.<\/p>\n<p>Your muscles get built while resting, not in the gym, so don&#8217;t worry about destroying them completely each day you step in the gym &#8211; it&#8217;s not worth it.<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/p>\n<p><strong>#4) Change up the time between sets <\/strong>&#8211; if you&#8217;re doing 3 sets of 5 reps of a really heavy weight, it&#8217;s okay to wait 3-5 minutes between sets &#8211; you&#8217;re focusing on pure strength here.<\/p>\n<p>If you&#8217;re doing sets in the 8-12 range, try to keep the time between sets around a minute or so. This will affect your muscles in different ways. The most important thing is to rest long enough that you can give the same level of effort as you did in the previous set.<\/p>\n<p><em>For more, learn all about <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">sets and rep ranges<\/a>.<\/em><\/p>\n<p>Just be consistent between sets and when doing the same workout between weeks to track your progress.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><\/p>\n<p><strong>#5) Don&#8217;t overdo it <\/strong>&#8211; More does not mean better in weightlifting. You don&#8217;t need to spend two hours in the gym, you don&#8217;t need to do 15 different kinds of chest exercises.<\/p>\n<p>My routines last no longer than 45 minutes, I only do three or four sets (after warm-up sets) for each exercise, and it&#8217;s enough to stimulate muscle growth. I only need to add more if my growth plateaus or stops, and before I do that I make sure my intensity, diet, and recovery are dialed in FIRST. <a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/p>\n<p>Three workouts a week is a great place for most to start &#8211; we&#8217;ve had clients build muscle on anywhere from 2 days a week to 4 days a week using a full-body routine like this!\u00a0 You need to give your muscles time to regrow bigger &#8211; remember muscles are made in the kitchen!<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a><\/p>\n<p>Less is often more &#8211; just make your routines really intense and exhausting.<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a><\/p>\n<p><strong>#6) <\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Write down everything<\/strong><\/a> &#8211; Keep a training journal, and write down exactly how many sets and reps you did for every exercise.<\/p>\n<p>That way, you can compare how you did this time with how you did last time. You&#8217;ll know how much more you need to lift this week to make sure you&#8217;re stronger than last week.<\/p>\n<p><strong>#7) Follow a routine, have a plan. <\/strong>The best thing you can do is have a plan to follow and stick with it!<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a> <\/p>\n<h2>HOw Many Calories Should I Eat To<b>\u00a0Gain Muscle (and Which Supplements)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568731\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-in-an-egg-713x533-1.jpg\" alt=\"What&#039;s the proper diet to gain muscle and strength?\" width=\"713\" height=\"533\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-in-an-egg-713x533-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-in-an-egg-300x224-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-in-an-egg.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-in-an-egg-600x448-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you&#8217;re <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">skinny and trying to bulk up<\/a>, this will be 90% of the battle.\u00a0<\/strong><\/p>\n<p>If you&#8217;ve been lifting weights for a while &#8220;but can&#8217;t seem to gain weight,&#8221; then <span style=\"text-decoration: underline;\">you are not eating enough<\/span> &#8211; it&#8217;s that simple.<a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a><\/p>\n<p>I thought I was one of those people who just could never gain weight&#8230;and then I learned it was all diet, started eating 4,000 calories a day, and <a title=\"I put on 18 pounds in 30 days\" href=\"https:\/\/www.nerdfitness.com\/2009\/01\/05\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">I put on 18 pounds in 30 days<\/a>.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-26375\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After.jpg\" alt=\"A before and after of Steve in 2006.\" width=\"722\" height=\"433\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After.jpg 1320w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-300x180-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-713x428-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-160x96-1.jpg 160w\" sizes=\"(max-width: 722px) 100vw, 722px\" \/><\/p>\n<p>Yeah, I wanted to throw up from always eating along with three Muscle Milk shakes a day, but it worked.<\/p>\n<p>Looking back I would have done things differently, but after 6 years of exercising without putting on any weight, it was great to see so much progress in such a short period of time.<\/p>\n<p><strong>4,000 calories sounds freaking insane, right?<\/strong> I know.<\/p>\n<p>It makes eating a full-time job.<\/p>\n<p>You&#8217;ll always either cooking, eating, or cleaning up after yourself.<\/p>\n<p>But if you really want to get bigger and you&#8217;re struggling to do so, then all of your effort is going to have to go into eating more, eating healthier, and eating ALL THE TIME.<\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ve since changed my strategies and gotten much more calculated in my approach. It\u2019s how <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">I (jokingly) went from Steve Rogers to Captain America<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3569640\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg\" alt=\"How fast can it take to grow muscle? It took Steve years of trial and error.\" width=\"496\" height=\"495\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg 599w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-300x300-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-100x100-1.jpg 100w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/p>\n<p><strong>Here are the key elements for weight gain:<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>PART #1: Eat More<\/strong><\/span>\u00a0&#8211; <span style=\"font-weight: 400;\">To gain weight, you\u2019re going to need to seek a calorie surplus (i.e., hypercaloric diet). This <a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2020\/10000\/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx\" target=\"_blank\" rel=\"noopener\">can be achieved<\/a> by consuming an additional 250-500 kcal\/day or 10-20% above your typical diet.<\/span><\/p>\n<p>You can get an estimate of how much you need to eat to just MAINTAIN your weight in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\">free calculator here.<\/a><\/p>\n<p>When I first realized I wasn&#8217;t eating enough, I did it the hard way and just started adding in anything I could.<\/p>\n<ul>\n<li>Pasta<\/li>\n<li>Rice<\/li>\n<li>Pizza<\/li>\n<li>Milk<\/li>\n<li>Hamburgers<\/li>\n<li>Chicken<\/li>\n<li>Protein shakes<\/li>\n<\/ul>\n<p>Whatever.<\/p>\n<p>This is how I went from <a title=\"18 pounds in 30 days\" href=\"https:\/\/www.nerdfitness.com\/2009\/01\/05\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">162-180 pounds in 30 days.<\/a> I&#8217;m not proud of how I ate, but it produced results and I remained healthy and strong.<a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>PART #2: Eat enough protein<\/strong><\/span> &#8211; With all the hard training you&#8217;re doing, you want to not only gain weight but make sure your body has the resources to turn as much of that weight as possible into muscle.<\/p>\n<p>That&#8217;s why we put together <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-calculator\/\">this handy protein calculator for you<\/a> &#8211; so you can maximize your gains! For most people, targeting between 0.7-1.0g\/lb of bodyweight gets you in the optimal muscle-building range.<\/p>\n<p>If you&#8217;re not used to eating a lot of protein, that can be a struggle! Never fear we have more resources for you. In our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\">Protein 101 Guide<\/a>, we talk about sources of protein and simple ways to include more in your diet. <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\">Protein shakes<\/a> can be another way to quickly and easily boost your protein intake.<\/p>\n<p><em><strong>&#8220;Which Supplements Should I Take to Build Muscle Quickly?&#8221;\u00a0<\/strong><\/em><\/p>\n<p>As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-supplements-should-i-take\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Supplement Guide<\/a>, <span style=\"text-decoration: underline;\">most supplements are a waste of money<\/span> and completely unnecessary for building muscle.<\/p>\n<p><strong>However, there are two supplements that CAN BE helpful in building muscle quickly:<\/strong><\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Protein Shakes<\/a>:\u00a0<\/strong>If you are struggling to hit your protein and calorie intake goals for the day, adding in a high-calorie protein shake can be a game-changer.<a class=\"fn-ref-mark\" href=\"#footnote-23\" id=\"refmark-23\"><sup>[23]<\/sup><\/a><\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Creatine Supplements<\/a>:<\/strong> Creatine helps your muscles retain water and can improve your performance, allowing you to push harder, for longer, in the gym.<a class=\"fn-ref-mark\" href=\"#footnote-24\" id=\"refmark-24\"><sup>[24]<\/sup><\/a><\/li>\n<\/ol>\n<p><strong>Are you vegan and trying to build muscle?<\/strong> Read our full article on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to go plant-based properly<\/a>!<a class=\"fn-ref-mark\" href=\"#footnote-25\" id=\"refmark-25\"><sup>[25]<\/sup><\/a><\/p>\n<p><strong>Bottom line: <\/strong>If you don&#8217;t see any change, then you need to eat more.<\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">Yes<\/span>, it will feel excessive.<\/li>\n<li><span style=\"text-decoration: underline;\">Yes<\/span>, you will feel full all the time.<\/li>\n<li><span style=\"text-decoration: underline;\">Yes<\/span>, it&#8217;s a pain in the ass and expensive.<\/li>\n<\/ul>\n<p>But if you really want to be bigger, then you are going to need to really dedicate yourself in the kitchen.<\/p>\n<p>Unless you&#8217;re a genetic mutant, it&#8217;s incredibly tough to build muscle and strength without overloading your system with calories and nutrients.<\/p>\n<p><em>Just keep eating.<\/em><\/p>\n<h2><a name=\"bulky\"><\/a><strong>Won&#8217;t All of This Eating Make Me Fat? I Don&#8217;t Want to Get Bulky.<br \/>\n<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3617641\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg\" alt=\"Buddha isn&#039;t trying to lose weight. But he&#039;s also zen about you trying to.\" width=\"914\" height=\"383\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-768x322-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-713x299-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-600x252-1.jpg 600w\" sizes=\"(max-width: 914px) 100vw, 914px\" \/><\/p>\n<p><strong>I get this question all the time in emails, usually from guys who are 6 feet tall and 130 pounds. <\/strong><\/p>\n<p>Don&#8217;t worry, if you can&#8217;t gain weight now, putting on extra weight is going to be great for you.<\/p>\n<p>Yes, you will put on SOME fat along with the muscle you&#8217;re building if you&#8217;re running a calorie surplus.<\/p>\n<p><strong>This is why picking the right amount of calories per day is important:<\/strong><\/p>\n<ul>\n<li>If you can build muscle at 3,000 calories, but you&#8217;re eating 4,000 calories, you&#8217;ll put on a pound or two of fat per week along with your muscle.<\/li>\n<li>However, if you need to eat 4,000 calories to build muscle and you&#8217;re only eating 3,000, you won&#8217;t see any changes.<\/li>\n<\/ul>\n<p>Everybody is different, so you need to experiment and find out what works best for you.<a class=\"fn-ref-mark\" href=\"#footnote-27\" id=\"refmark-27\"><sup>[27]<\/sup><\/a><\/p>\n<p>Once you get to your desired weight (actually, aim for about 10-15 pounds heavier than your goal weight), you can scale back the calories, add in some extra sprints to the end of your workout, and keep lifting heavy &#8211; the muscle will remain, the fat will disappear, and you&#8217;ll be left with the body you want.<\/p>\n<h2><strong><a name=\"lose_weight\"><\/a>I&#8217;m not skinny, I need to LOSE weight &#8211; what&#8217;s different for me?<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Gain Muscle While Losing Fat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/gH1mfO0CtSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You just have to be careful about how you do it. <\/span><\/p>\n<p><strong>We cover the subject in depth in the post, \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">Can You Lose Fat and Gain Muscle at the Same Time?<\/a>\u201d<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">This gist goes like this<\/span>:<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As long as you are resting (<a href=\"#rest_days\">next section<\/a>) and strength training (<a href=\"#how_do_you_build_muscle_and_strength\">previous section<\/a>), you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">shed body fat<\/a> while still putting on muscle.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you\u2019ll likely have to increase your calories to start putting on more muscle.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3569690\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Little-Giants.gif\" alt=\"Look at me all big and strong!\" width=\"451\" height=\"251\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">I recently added some strength (and muscle) while losing 22 pounds in 6 months<\/a>. <\/span><\/p>\n<p><strong>Just remember, you can build muscle while losing weight if you:<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-28\" id=\"refmark-28\"><sup>[28]<\/sup><\/a><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sustain a caloric deficit<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift heavy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prioritize protein<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let\u2019s talk about that last one for a bit.<\/span><\/p>\n<h2><b><a name=\"rest_days\"><\/a>Rest Days for Building Muscle and Strength<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Bulking up for skinny people! (7 things I learned adding on 50 lbs of muscle)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/wt0aJ0z87lA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As Coach Jim mentions in the video above, if you&#8217;re skinny and trying to bulk up <b>and build muscle<\/b>, avoid cardio like the plague <b> (also avoid the plague)<\/b>. <\/strong><\/p>\n<p><em>Why? <\/em><\/p>\n<p>Take a look at the best marathon runners in the world, and compare their physique to somebody like\u00a0Usain Bolt, the best sprinter in the world &#8211; <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-to-building-any-physique-or-skill-set\/\" target=\"_blank\" rel=\"noopener noreferrer\">tons of muscle, power, and a body to envy<\/a>.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3925035\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/usian-bolt.gif\" alt=\"a gif of Usian Bolt\" width=\"356\" height=\"200\" \/><\/p>\n<p>There&#8217;s nothing wrong with EITHER body &#8211; we&#8217;re all awesome and are special and blah blah blah.<\/p>\n<p>But you&#8217;re reading an article about how to build muscle fast, right? So focus all of your effort on building muscle!<a class=\"fn-ref-mark\" href=\"#footnote-29\" id=\"refmark-29\"><sup>[29]<\/sup><\/a><\/p>\n<p>You want all the calories you\u2019re consuming to go towards \u201cbuilding muscle,\u201d and not \u201cfuel my run.\u201d<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3332372\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/ForrestGump.gif\" alt=\"Mr. Gump ran like 1,000 5Ks when he crossed America.\" width=\"480\" height=\"201\" \/><\/p>\n<p><strong>I will admit that I&#8217;m biased against chronic cardio, but mostly because it bores me! <\/strong><\/p>\n<p>You can be far more effective when you focused on getting stronger and only do &#8216;cardio&#8217; on things you enjoy &#8211; after all, your success will largely depend on your nutrition, NOT your cardio!<\/p>\n<p>Personally, I spend three days a week in the gym, with each workout clocking in at 45 minutes.<\/p>\n<p>I <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener\">go for long walks<\/a> on my off days along with a day of sprints to stay active, but I know that my muscles get built while I&#8217;m resting, not when I&#8217;m working out.<\/p>\n<p>I really focus in on my workouts to make them as exhausting as possible, and then I give my body ample time to recover (while eating enough calories to produce a surplus).<\/p>\n<p><strong>If you&#8217;re lifting heavy, and eating enough, make sure you&#8217;re also getting enough sleep! <\/strong> 5-6 hours a night isn&#8217;t going to cut it &#8211; you need to get at least 8-9 hours of sleep per night for optimal muscle-building. Take naps too if you have the opportunity.<\/p>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep needs to become a priority<\/a>, because while we\u2019re asleep, growth hormone, a hormone responsible for regulating muscle growth is released.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-30\" id=\"refmark-30\"><sup>[30]<\/sup><\/a><\/p>\n<p>If you&#8217;re a big guy\/girl trying to slim down, a little extra cardio might speed up your fat loss but if<span style=\"font-weight: 400;\">\u00a0you\u2019re not eating correctly, it might result in losing some of the\u00a0<\/span>muscle you already have.<\/p>\n<p>Don&#8217;t worry about going for 10 mile runs on your off days &#8211; do 20-30 minutes of intervals or go run hill sprints in your park. The weight will come off more slowly, but you&#8217;ll only be losing fat, not fat AND muscle.<\/p>\n<p><strong>Once you hit your goal weight and the target amount of muscle mass, I&#8217;d recommend adding back in some cardio for your overall conditioning,<\/strong> but keep it varied (<a href=\"https:\/\/www.nerdfitness.com\/blog\/superhumanspeed\/\" target=\"_blank\" rel=\"noopener noreferrer\">sprints<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">intervals<\/a>). The focus is to keep building explosive muscle and not long, slow, boring muscle.<\/p>\n<p><strong>If you love <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">going for long runs<\/a> and aren&#8217;t going to give that up, I&#8217;m not gonna stop you.<\/strong> Just know that the long hours of cardio will severely inhibit your progress on building strength and size.<a class=\"fn-ref-mark\" href=\"#footnote-31\" id=\"refmark-31\"><sup>[31]<\/sup><\/a><\/p>\n<h2><strong>Get Started Building Muscle Today<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3568746\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/jumping-runner-1-713x463-1.jpg\" alt=\"Landscape shot of someone who has built muscle and strength.\" width=\"713\" height=\"463\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/jumping-runner-1-713x463-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/jumping-runner-1-300x195-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/jumping-runner-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/jumping-runner-1-600x390-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>This is a basic overview to get ya started. <\/strong> It really boils down to a few major things:<\/p>\n<ul>\n<li>Lift heavy<\/li>\n<li>Eat lots of good food<\/li>\n<li>Rest<\/li>\n<\/ul>\n<p>Simple to understand, tough to implement.<\/p>\n<p>Trust me, I know &#8211; I&#8217;ve been battling this for the past decade.<\/p>\n<p><strong>If you made it this far, and you want more specific instruction, here&#8217;s how Nerd Fitness can help!<\/strong><\/p>\n<p><b>If you are somebody that wants to follow a tailor-made program designed to build muscle and grow strong, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2945774 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/coach-ad-11-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: Be sure to check out the rest of our <em>Strength Training 101<\/em> series:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/02\/28\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/05\/101-equipment\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Equipment<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Finding the Right Gym<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Where do I start?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: How much weight should I be lifting?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Inverted Rows<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: How to Squat Properly<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: The Overhead Press<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: The Deadlift<\/span><\/a><\/li>\n<\/ul>\n<p>###<\/p>\n<p>All Photo Sources are found right here.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">In order to stimulate muscle hypertrophy we need to break our muscles down. While engaging in strength training, microscopic tears are happening to our muscle fibers. This will stimulate the process of muscle hypertrophy. (Powers SK, Howley ET. (2011). Exercise physiology: Theory and application to fitness and performance. New York: McGraw-Hill Humanities\/Social Sciences\/Language).<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">The process of muscle hypertrophy is also facilitated by having enough amino acids (i.e., building blocks) circulating in our blood that can be assembled into contractile proteins (e.g., actin and myosin) through the processes of transcription and translation. For more, read &#8220;Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7900797\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Adequate rest and sleep is imperative in order to have adequate growth hormone release, which assists in regulating muscle hypertrophy. For more, read <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28287684\/\" target=\"_blank\" rel=\"noopener\">this study<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\" target=\"_blank\" rel=\"noopener\">this study<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener\">High-intensity<\/a> <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener\">circuit training<\/a>, using bodyweight exercises <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25942012\/\" target=\"_blank\" rel=\"noopener\">has been found<\/a> to improve muscular fitness (i.e., strength and endurance). The high-intensity nature of the bodyweight exercises coupled with short rest intervals in-between exercises also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29170696\/\" target=\"_blank\" rel=\"noopener\">results<\/a> in a higher excess post-exercise oxygen consumption (EPOC). This higher EPOC results in greater caloric expenditure and improved weight loss.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Read, &#8220;High-Intensity Functional Training: Molecular Mechanisms and Benefits.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33386577\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">As previously mentioned, the functional and compound exercises like a barbell squat will result in multiple muscle groups being stressed throughout the lift. This is also known as closed-chain exercises, in which the distal end of the extremity is fixed to a surface. Imagine performing the barbell squat. The distal end of the extremity being stressed are the feet and they are fixed to the surface. These exercises are more functional and allow us to understand how well we can perform in sports, recreational and occupational activities, and activities of daily living (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Getting into the details: there is a time and place for machines. Machines isolate specific muscle groups. This is also known as open-chain exercises, in which the distal end of an extremity is freely movable. Imagine performing a chest press exercise on a machine. The distal end of the extremity being stressed are the hands and they are freely movable. These can be great for isolating specific muscle groups or during times of recovery after an injury\/surgery. Imagine having a surgical procedure to repair a torn ACL in your knee. The muscles associated with the knee (e.g., quadriceps muscles) will atrophy. To specifically isolate these quadriceps muscles will require you to perform a leg extension exercise on the machine and other open-chain quadriceps exercises. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics; Ross MD, Denegar CR, Winzenried JA. Implementation of open and closed kinetic chain quadriceps strengthening exercises after anterior cruciate ligament reconstruction. J Strength Cond Res. 2001 Nov;15(4):466-73. PMID: 11726258).<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">According to the National Strength and Conditioning Association (NSCA), for less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 \u2013 5 pounds and by 5 \u2013 10 pounds for lower body exercises. For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 \u2013 10 pounds or more and by 10 \u2013 15 pounds or more for lower body exercises (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Additionally, by following this type of routine you will ensure that you are training agonist (i.e., the muscle that contracts) and antagonist (i.e., the muscle that opposes the agonist muscle and relaxes) muscle groups and decreases your risk for developing muscle imbalances, which is what often is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18448578\/\" target=\"_blank\" rel=\"noopener\">the cause of musculoskeletal injuries<\/a> (e.g., knee-related injuries).<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">The National Strength and Conditioning Association (NSCA) recommends 6-12 reps for 3-6 sets for muscle hypertrophy and more than 12 reps for 2-3 sets for muscular endurance.<b>(<\/b><b>Haff G, Triplett NT. (2016). <\/b><b><i>Essentials of strength training and conditioning.<\/i><\/b><b> Fourth edition. Champaign, IL: Human Kinetics<\/b><b>)<\/b>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">The <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\" target=\"_blank\" rel=\"noopener\">American College of Sports Medicine (ACSM)<\/a> simply recommends 8-12 reps for 2-4 sets for healthy individuals.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">In general, to gain muscle mass you need to seek a calorie surplus (i.e., hypercaloric diet). This <a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2020\/10000\/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx\" target=\"_blank\" rel=\"noopener\">can be achieved<\/a> by consuming an additional 250-500 kcal\/day or 10-20% above your typical diet. You may also need to increase your protein intake to 1.6-2.2 g\/kg of bodyweight spread evenly throughout the day. And finally, carbohydrates should be the focus of the remaining calorie surplus demands when considering fat intake levels should remain at 20-35% of kcals.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\"><span style=\"font-weight: 400;\">A traditional warm-up consists of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\" target=\"_blank\" rel=\"noopener\">two components<\/a>. The first is a general warm-up of 5-10 minutes of low- to moderate-intensity aerobic exercise, such as jogging or stationary cycling. The second is a specific warm-up that involves less intense movements similar to the sport or activity about to be performed. For the purposes of muscle building, this involves doing lighter variations of the exact movement you are going to perform. For example, if you are going barbell bench press with 135 pounds, you may start with a set a 45 pounds, then 90 pounds, then 115 pounds to warm up the tissues and practice your technique before moving on to the &#8220;work sets&#8221; at 135 pounds. The purpose of this type of warm-up is to allow the body to gradually adjust to the demands of exercise by allowing for increases in heart rate, blood flow, muscle temperature, and core body temperature. These gradual adjustments will result in enhanced performance and a decreased risk of injury.<a href=\"#refmark-13\"><\/a><\/span><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">Plus, based on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4731492\/\" target=\"_blank\" rel=\"noopener\">the current literature<\/a>, it is still unclear if strength training to muscular failure is really necessary to maximize increases in muscle strength and hypertrophy. A more recent investigation made the following conclusions: Strength training to failure is not necessary for increases in strength and hypertrophy. If wanting to perform strength training to failure, high-intensity strength training to failure is only recommended for trained individuals, while low-intensity strength training to failure is recommended for untrained individuals.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">In other words, don&#8217;t stress this. The NSCA recommends 2 to 5 minutes of rest in-between sets or exercises for strength and power, 30 seconds to 1.5 minutes for hypertrophy, and 30 seconds or less for muscular endurance. While <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4139760\/\" target=\"_blank\" rel=\"noopener\">ACSM<\/a> has a basic recommendation of 2 to 3 minutes.<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\"><span style=\"font-weight: 400;\">According to the<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4139760\/\" target=\"_blank\" rel=\"noopener\"> ACSM<\/a> and the CDC, <\/span><span style=\"font-weight: 400;\">all healthy adults aged 18-65 years should participate in moderate-intensity aerobic physical activity for a minimum of 30-minutes on five days per week, or vigorous-intensity aerobic activity for a minimum of 20-minutes on three days per week. Additionally, every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.\u00a0 Performing exercise at a moderate-to-vigorous intensity will result in greater caloric expenditure and weight loss.<a href=\"#refmark-16\"><\/a><\/span><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">Also, spread it out if you have to! <span style=\"font-weight: 400;\">The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6745307\/\" target=\"_blank\" rel=\"noopener\">ACSM and other researchers<\/a> have found that if you <\/span><b>ACCUMULATE<\/b><span style=\"font-weight: 400;\"> 10-minute bouts of exercise throughout the day that can be as effective as one who does one 30-minute bout of exercise.<a href=\"#refmark-17\"><\/a><\/span><\/li>\n<li id=\"footnote-18\" class=\"fn-text\"><span style=\"font-weight: 400;\">And, don\u2019t use your cell phone for other purposes besides using it to listen to music as other cell phone functions such as texting and talking have <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0125029\" target=\"_blank\" rel=\"noopener\">been found<\/a> to lower the intensity of exercise resulting in lower caloric expenditure, and <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2211266916300251?via%3Dihub\" target=\"_blank\" rel=\"noopener\">disrupt balance<\/a> leading to a greater risk of musculoskeletal injuries.<a href=\"#refmark-18\"><\/a><\/span><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">The term here is &#8220;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20199119\/\" target=\"_blank\" rel=\"noopener\">periodization<\/a>.&#8221; Periodization<span style=\"font-weight: 400;\"> allows for the management of the adaptive and recovery responses from a training program to be delivered in a structured way to maximize physical improvements and to decrease one\u2019s risk for injury.<a href=\"#refmark-19\"><\/a><\/span><\/li>\n<li id=\"footnote-20\" class=\"fn-text\"><span style=\"font-weight: 400;\">To gain weight, you\u2019re going to need to seek a calorie surplus (i.e., hypercaloric diet). This <a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2020\/10000\/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx\" target=\"_blank\" rel=\"noopener\">can be achieved<\/a> by consuming an additional 250-500 kcal\/day or 10-20% above your typical diet.<a href=\"#refmark-20\"><\/a><\/span><\/li>\n<li id=\"footnote-21\" class=\"fn-text\"><span style=\"font-weight: 400;\">Besides just seeking a calorie surplus, you should probably pay attention to your macronutrient (e.g., carbohydrates, fats, and protein) consumption. It is <a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2020\/10000\/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx\" target=\"_blank\" rel=\"noopener\">recommended<\/a> that when seeking a calorie surplus that you establish a protein intake as high as 1.6 to 2.2 g\/kg of bodyweight spread evenly throughout the day.<a href=\"#refmark-21\"><\/a><\/span><\/li>\n<li id=\"footnote-23\" class=\"fn-text\">A<span style=\"font-weight: 400;\">s we mentioned above, when seeking a calorie surplus you will need to consume additional protein per day (<a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2020\/10000\/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx\" target=\"_blank\" rel=\"noopener\">1.6 to 2.2 g\/kg of bodyweight spread evenly throughout the day<\/a>) and protein shakes can help you achieve those recommendations.<a href=\"#refmark-23\"><\/a><\/span><\/li>\n<li id=\"footnote-24\" class=\"fn-text\"><span style=\"font-weight: 400;\">Skeletal muscle is the primary site of creatine storage accounting for up to 90% of the total body pool. The total body <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12427051\/\" target=\"_blank\" rel=\"noopener\">creatine pool can be increased<\/a> by the ingestion of foods high in creatine (e.g., meat and fish) or through nutritional supplementation. Creatine is important for the regeneration of phosphocreatine (PCr), which our body is able to use to generate energy (ATP) to support muscle contraction and lead to muscle hypertrophy. Chronic training with elevated levels of creatine has been found to result in increases in lean muscle mass, strength, and power. Creatine monohydrate, the most common form on the market, in solution has <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11811571\/\" target=\"_blank\" rel=\"noopener\">been found<\/a> to increase whole body creatine to a greater extent than consuming meat.<a href=\"#refmark-24\"><\/a><\/span><\/li>\n<li id=\"footnote-25\" class=\"fn-text\"><span style=\"font-weight: 400;\">Plant-based protein sources include soy products (e.g., tofu, tempeh, etc.), beans, lentils, nuts and seeds, and most grains (e.g., quinoa). Vegetarians <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0192-9\" target=\"_blank\" rel=\"noopener\">need to be vigilant<\/a> about their complementary sources of protein (i.e., combining multiple plant protein sources to help improve delivery of essential amino acids [e.g., brown rice + green peas + corn]) to ensure they meet their daily needs of complete proteins and are able to attain all the essential amino acids that they need in sufficient quantities to support muscle hypertrophy.<a href=\"#refmark-25\"><\/a><\/span><\/li>\n<li id=\"footnote-27\" class=\"fn-text\"><span style=\"font-weight: 400;\">Just keep the calorie surplus recommendations in mind that we keep providing to you within this article. Also, when selecting additional food to consume, make sure the calorie surplus is coming from protein and carbohydrate sources. The additional protein will be used to support muscle hypertrophy and the additional carbohydrate will be used to maintain your blood glucose and be converted to glycogen to support ATP production for your muscles.<a href=\"#refmark-27\"><\/a><\/span><\/li>\n<li id=\"footnote-28\" class=\"fn-text\"><span style=\"font-weight: 400;\">A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">research investigation <\/a><\/span><span style=\"font-weight: 400;\">found that during a 40% calorie deficit diet, consumption of a diet containing 2.4 g\/kg\/day of\u00a0 protein was more effective than consumption of a diet containing 1.2 g\/kg\/day of protein in promoting increases in muscle mass and losses of fat mass when combined with a high volume of resistance and anaerobic exercise (exercise 6 times per week [2 sessions of resistance training, 1 session of plyometric training, and 3 sessions of HIIT cycling]).<a href=\"#refmark-28\"><\/a><\/span><\/li>\n<li id=\"footnote-29\" class=\"fn-text\">Remember, t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7900797\/\" target=\"_blank\" rel=\"noopener\">he <\/a><span style=\"font-weight: 400;\">two main drivers of muscle protein synthesis (i.e., muscle hypertrophy) are strength training and ingestion of protein.<a href=\"#refmark-29\"><\/a><\/span><\/li>\n<li id=\"footnote-30\" class=\"fn-text\">Read, &#8220;Physiology of growth hormone secretion during sleep.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-30\"><\/a><\/li>\n<li id=\"footnote-31\" class=\"fn-text\"><span style=\"font-weight: 400;\">Endurance training results in both physical and chemical changes to muscle fibers that do not support hypertrophy. Typically, with endurance training what we will see within the muscle fibers is mitochondrial remodeling (increased concentration of capillaries, mitochondria, and myoglobin) allowing the muscles to be fatigue resistant and produce little force. <b>(<\/b><b>Oikawa SY, MacinnisMJ, Tripp TR, et. al. <\/b><b><i>Med Sci Sport Ex. <\/i><\/b><b>2020;52(6):1394-1403)<\/b>.<a href=\"#refmark-31\"><\/a><\/span><\/li>\n<li id=\"footnote-1\" class=\"fn-text\"><a title=\"Photo\" href=\"http:\/\/www.flickr.com\/photos\/laurenprofeta\/3223035171\/lightbox\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>strongman photo<\/em><\/a>, ericmcgregor:\u00a0<a href=\"http:\/\/www.flickr.com\/photos\/15817797@N00\/346990046\">getting-huge,<\/a> W_Minshull <a href=\"http:\/\/www.flickr.com\/photos\/23950335@N07\/5513197198\">Hardcore Stormies Hit The Gym<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/crossfit-sports-fitness-training-534615\/\" target=\"_blank\" rel=\"noopener noreferrer\">CrossFit<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/stormtrooper-lego-egg-hatch-1367777\/\" target=\"_blank\" rel=\"noopener noreferrer\">Stormtrooper<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/diet-calorie-counter-weight-loss-695723\/\" target=\"_blank\" rel=\"noopener noreferrer\">Diet Calorie<\/a>, Four Bricks Tall: <a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/48348179836\" target=\"_blank\" rel=\"noopener noreferrer\">Laughing Buddha<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/15415549016\" target=\"_blank\" rel=\"noopener noreferrer\">Going to Bed<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/achieve-woman-girl-jumping-running-1822503\/\" target=\"_blank\" rel=\"noopener noreferrer\">Achieve<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\">The Ultimate Guide to Building Muscle Fast (Training &#038; Workouts)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want to build muscle like this guy? (Leopard print unitard optional but encouraged) In this guide, we\u2019ll provide step-by-step instructions that will help you start building muscle immediately! Like, today! We\u2019ll explore: How do you build muscle? What\u2019s a sample routine for muscle training? How many sets and reps should I do? Muscle training weightlifting [\u2026]<br \/>\nThe post The Ultimate Guide to Building Muscle Fast (Training &#038; Workouts) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":16451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16449"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=16449"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16449\/revisions"}],"predecessor-version":[{"id":16480,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16449\/revisions\/16480"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/16451"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=16449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=16449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=16449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}