How to Build Muscles by Sujal Mirchandani

 Sujal Mirchandani 

How to Build Muscles

Working out and trying to build big muscles is a goal that is shared by millions of people worldwide, especially teens. Working out doesn’t just make a person look good, but it improves a person’s overall health and fitness, if done properly. But, most people do not know the proper way to build muscles, which is why they do not see good results. They do not understand that a proper diet and good amount of rest is as important to building muscles as lifting weights.

One of the most important factors to muscle growth is weightlifting. When a person lifts heavy weights, they cause small tears on their muscles, which are repaired by their body. Once repaired, the muscles tend to be larger in size and stronger. This frequent damage and repair to the muscles is very important to build muscles. Also, gradually increasing the weight or intensity of an exercise, known as progressive overload, creates more tension to the muscles and promotes more growth. A good workout routine must have some compound exercises and some isolation exercises. Compound exercises such as squats, bench press, deadlifts, etc. work multiple muscles and are good for overall strength. Isolation exercises such as bicep curls, leg extensions, tricep pushdown, etc. target specific muscles and are good for focusing on a specific muscle. It is recommended that you do 3-5 sets of each exercise till failure and workout each muscle group twice a week for the most optimal results. 

Another important factor to bodybuilding is proper nutrition. If you are trying to build muscles and gain weight, you need to go on a calorie surplus, which is when you consume more calories than you burn. If you are trying to lose weight, you need to go on a calorie deficit, which is when you consume less calories than you burn. Your diet should be high in protein and must have  a good balance between proteins, fats, and carbohydrates. It is recommended that you consume about 0.7-1.0 grams of protein per pound of body weight. For example, a person who weighs 160 lbs needs to consume 112-160 grams of protein each day. Carbohydrates are used by the body as a quick source of energy and recovery. Fats are used for long-term energy and to support hormone levels. Therefore, it is important to eat a good amount of fats and carbs in your diet. 

Lastly, adequate rest is also crucial for bodybuilding. Your muscles repair and rebuild when you rest, so, you need to prioritize time to rest. It is suggested that you sleep 7-9 hours each night for proper rest and recovery. Consistent sleep is not just important for building muscles, but it also manages your stress levels. In addition to proper sleep, you need to take rest days from working out. You should be taking at least 1 rest day each week from weight lifting  to recover. 

It is important to note that building muscles is a lengthy process, and does not happen overnight. You need to stay consistent and patient if you want to see the best results. You just need to work hard and not compare yourself to anyone else. 

Works Cited

Beck, Chris. “Compound vs Isolation: What’s the Difference, and Which Is Better?” Gymshark, 12 Dec. 2019, www.gymshark.com/blog/article/compound-vs-isolation-exercises.

Clinic, Cleveland. “Learning How to Build Muscle? Try These 11 Strategies.” Cleveland Clinic, 27 Feb. 2025, health.clevelandclinic.org/how-to-build-muscle.