How to Lift Weights to build muscles

Welcome! If you are here it’s because you want to build muscle with weights.

Before learning how to, you need to know why we build muscle.

We build muscle because of tension we put in a muscle so much so that the muscle needs to increase and grow. This process is called Hypertrophy.

Hypertrophy is a process of the body where the muscle cells grow and expand due to exercise. 

Weight lifting activates the hypertrophy in the body. This is why those who lift can gain a lot of muscle quickly.

Fitness Goals

When it comes to weightlifting, it all depends on your fitness goals. You can perform fewer repetitions with heavier weights or you can perform higher repetitions with less weight and still get a workout. 

You don’t have to reach muscle “failure” to gain muscle. But, you do have to put stress or tension on the muscle.

It all depends on whether you want to build muscle or endurance. 

Let me give you some options:

Super heavy weights 

Pros: Good for fewer repetitions, high intensity, works, quick

Cons: Compromise posture, High intensity only on the last reps

Heavy weights with concentric movement

Pros: Good for 10 to 12 reps, high intensity in every repetition

Cons: Takes more time

Light weights

Pros: You build lean muscle

Cons: Not to build big muscles, takes time

Again, it all depends on what your personal fitness goals are.

But, if you are here to build big muscles, then Heavy weights with a concentric movement is the one for you.

The Weightlifting Perfect for Building Muscles

The one that’s perfect for building muscle is adding a concentric movement.

A concentric movement is when you add a movement that contracts the muscle likes adding a halfway curl to your bicep curl.

This adds a ton of pressure to the muscle and makes it into a whole workout from start to finish. Your muscles will be sore at the end and because you are doing less weight you can focus on great posture the whole time.

Nutrition for Weightlifting

The #1 recommended meal component for gaining muscle is Protein.

Protein is made out of amino acids that are found on animal foods such as eggs, meats, fish and many others.

“Proteins are the main building blocks of your body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions” By healthline

Protein is one of the major components of muscles.

Add protein to your daily diet.

And if you want to follow a vegan diet and still get the same amount of protein go here.

Recovery and sleep

After eating well and doing an amazing workout to gain muscle, you have to dedicate some time to sleep.

Sleep 7-9 hours every night to help your body recover and build back the muscle.

Thank you for reading.

We thank you all the way from El Paso, Texas




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