Strength training and bodybuilding is often defined as the process of enhancing muscular mass by first breaking down the muscles and allowing them to successfully recover. The human body naturally responds to this breakdown when exposed to a rest period by allowing the muscles to effectively repair themselves during which their mass is increased resulting in the building of stronger and larger muscles. To gain a pound of muscle a week it requires hard work and constant training supplying the body with an essential diet foods containing the proper nutritional value and protein content.
Tips to gain a pound of muscle per week
While working out in the home can be seen as an good start to an exercise workout, the home environment often fails to provide the assistance and instructions often needed by fitness professionals and floor attendants to work with you through your strength training during those difficult times. Training at your local gym is strongly suggested for a more effective workout in addition to the social environment created to keep you motivated during your workout.
Keep to your diet
Maintaining a strict diet plan to consume an additional 500 calories to your daily diet while including 0.4 grams of protein value per pound of body weight will allow the human body to adequately provide a weight increase of a pound of muscle on a weekly basis. This has been a proven theory in the bodybuilding industry due to the fact that to build one pound of body muscle requires 3,500 calories to complete the process.
Get a workout routine
Many professional bodybuilders often suggest choosing 8 to 10 strength training exercises specifically designed at targeting the majority of primary muscle groups within the body including the chest, stomach, shoulders, arms, legs and the back. Some of the popular exercises known to target these desired muscle groups for training are dead lifts, squats and bench presses.
Get a trainer or workout buddy
It is helpful to have a trainer or fitness professional assist you in effectively finding your maximum reps for each exercise, performing the correct technique and the required weights to be used for your specific build. This is highly important as beginners and sometimes average weightlifters have often injured themselves during their workout while using an incorrect technique or lifting weights far beyond their natural capability or level. Many professionals suggest performing the workout with a weight of between 65 to 80 percent of the maximum weight allowed in one repetition. Setting this goal will undoubtedly allow you to complete a minimum of 5 to 10 repetitions at the initial weight increasing the number of repetitions as the muscle mass increases.
Increase workout frequency
Your average workout on a weekly basis should include at least three sets of each chosen exercise, completing these sets on nonconsecutive days at least three times per week. Upon performing the final set of exercises you should continue lifting regardless of the completed reps until you have reached the point of exhaustion. To do this you must ensure you have a spotter available to assist you with completing the final lift to minimize any incidence of possible injury to yourself by being trapped under the weight such as in the case while performing the bench press exercise.
Keep a Journal
Keeping a detailed record of your current and previous accomplishments respective to the particular exercise, the number of reps and the weights used will allow you to keep track of your progress and maintaining a level of consistency throughout the workout.
Once you can complete 12 to 15 reps of each exercise, safely increase the desired weights by no more than 10 percent to effect a more intense workout routine.
Of course, you will eventually hit your max weight and then you can work on your maintenance game. But until you reach your goal mass gain, by maintaining this workout you will be guaranteed to attain at least one pound to muscle each week increasing your core strength and performance.