Building muscle is one of the more difficult things to do when it comes to fitness. It is important to understand the role of strength as it relates to muscle growth when you are attempting to increase both. In order to make a muscle grow, it first must be broken down. That is exactly what happens as we lift heavy weights. Therefore, if you want to build muscle and grow your muscles, you strength training is the best way to do so. In this article, we will be going over some of the best strength training for muscle growth tips.

Strength Training & Muscle Building

1. Compound Moves

If you want to gain size and good amounts of lean muscle, you need to implement compound exercises into your routine. These moves include squats, bench press, dead lift, and overhead press. All of these exercises focus on multiple muscle groups and they result in a larger hormonal response which effectively make them much more effective at helping to gain muscle and strength than various isolated exercises and movements such as a leg extension. This is exactly why you will see all of the body builders really focus on these moves to build their strength and muscle mass.

2. Lower Your Reps

Another thing that you are going to want to do when you are attempting to build size and muscles is focus on completing the heaviest possible weights that you can with only around 3 to 5 repetitions in each set for strength and 6 to 12 if you are trying to put on size. Lower reps is going to allow you to really max out on your weights whereas high repetitions will allow for even more stress to be placed on the muscles which will effectively help them grow.

Also, a good idea is to mix in some RPT (reverse pyramid training). A great program for gaining strength and muscle is Kinobody’s Greek God Program.

3. Free Weights

Another thing that you are going to want to do if you want to put on a good amount of muscle mass is focus on completing exercises using free weights. When it comes to exercise machines, you will likely want to avoid them entirely. This is because exercise machines typically offer you stability assistance which negate a lot of your muscles from having to work to complete certain exercises. By focusing on incorporating free weights into your routines, you are going to be able to better put on strength and size because your body is forced to compensate for the free movement and it can help build your stabilizer muscles.

4. Eat

Another thing that you need to understand is that building muscle isn’t all about how much you go to the gym. Packing on muscle typically calls for increasing the amount of nutrients and calories that you consume on a regular basis. It is important to focus on the quality of your calories rather than the quantity for lean muscle. If you want to put on muscle, you will need to increase the amount of protein that you get into your body on a regular basis. Protein is the building blocks for muscle and for this reason a lot of people that are attempting to build muscle opt for protein supplements to get additional protein without having to consume a ton of meals throughout the day.

If you’re looking for the ultimate diet for men, checkout Chad Howse’s “The Man Diet” for gaining lean weight without the extra fat.