Gaining strength requires consuming protein, limiting cardio exercise, lifting weights and eating frequently. Get more sleep at night to help the body heal, and limit stress to avoid releasing cortisol, a hormone that degrades muscle growth.
Dieters need to consume 1 gram of protein for each pound of weight every day. Add an additional 500 calories each day to properly fuel the body, and eat at least five or six meals daily. Frequent eating speeds up the metabolism, and the foods consumed need to contain protein and carbohydrates to develop muscles.
Consume a meal that is high in carbohydrates and protein an hour before working out. When working out, drink a protein shake that has a minimum of 2 grams of carbohydrates to each gram of protein. Finish the drink after working out, or make a new one to drink quickly.
A strength-building routine requires limiting cardio activity to lose fat and avoid burning muscle. For instance, a light jog for 30 minutes on a treadmill is sufficient. To maximize muscle growth, do anywhere between six to 12 reps per muscle group. The chosen sets need to persist for anywhere from 40 to 70 seconds. Limit weightlifting activities to 45 minutes or less. Try to include as many muscle groups as possible during the workout, and work each muscle group with a consistent amount of reps. This ensures efficient muscle growth and a balanced workout.