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How can you gain muscle?

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Quick Answer

Muscle can be gained with a combination of weight-lifting workouts and a high-protein diet. Those hoping to gain muscle mass should focus on weight-lifting workouts that target the chest, back and legs because these are the largest muscle groups. A high-protein diet is essential because the body's ability to build up more protein than it breaks down is a key component of muscle building.

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How can you gain muscle?
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Full Answer

The process by which the body stores protein is known as protein synthesis. The greater the protein synthesis the larger the muscles grow. To gain muscle mass, a good rule of thumb is to eat 1 gram of protein per pound of body weight per day. The remaining caloric intake should be split between carbohydrates and fats. It is also helpful to drink a protein shake made with whey-protein powder 30 minutes before each workout.

Exercises that build the body's largest muscle groups include squats, deadlifts, bench presses and military presses. Weight-lifting exercises should be performed every other day. A rest day between workouts is crucial because muscles grow during the rest period, not while they are being exercised. It is also helpful to eat a high-carbohydrate meal after each workout. Carbohydrates assist muscles in the rebuilding process because they increase the production of insulin, which in turn helps prevent protein breakdown.

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