Muscle will not grow out of the blue. If you wish to enhance your physique, then you will need to devote a lot of effort into it. Find a book that can tell you all about bodybuilding so that you can have a firm foundation before starting. Better yet, hire someone to be your personal trainer for this project. They can provide direct guidance for your unique situation and adjust the plan depending on your body’s response. The tried and tested strategy consists of three main parts including weight training, rest, and nutrition. Let’s discuss each of them below:
The body is an incredible thing. It is highly adaptable to its environment. This trait has allowed us to survive and thrive as a species. You just need to expose it to stimulus and it will eventually catch up. If you wish to develop muscles, then you have to do strength training. Lifting heavy weights to challenge your capabilities and push it further. Your body will realize that it needs to get bigger to cope with the load that it is experiencing. Perform exercises that target specific muscle groups each day. You are essentially sculpting your body from the inside.
Rest and Recovery
Training stresses the body. You feel sore afterwards partly because your muscles have micro-tears due to the exercises you performed. This is alright because you can repair the damage as long as you give yourself adequate time to recover. The push and pull is something that you will need to master. Get enough stress to stimulate muscle building, then allow enough time for rest between sessions. Sleep around 8 hours per night, every night. Have naps during the day if you can. Take recovery seriously because this is a vital part of training. Going hard all the time may seem impressive but it will only hold your progress back.
Nutrition and Supplements
Training and rest will get you far but you will not be able to sustain the effort without good nutrition. You need to feed yourself the right kind of food in great quantities at the right times. For bodybuilding, emphasis is placed on ingesting protein since this is usually lacking in most diets. Reduce your carbohydrates while increasing your proteins. There are formulas to determine the exact quantities you need per day depending on your weight. If you have trouble getting enough through whole foods, then consider using protein powders as supplement.