Do a set of bicep curls. Choose some weights that are heavy but not too heavy to lift several times. Sit on a bench and lean forward, placing your elbow close to your knee. Holding the barbell, extend your arm until your forearm is parallel to the floor, elbow still resting on your knee, and pull the barbell towards your chest. Repeat this step ten times to do a set.
Do a set of palms-in shoulder presses. Choose a pair of weights that are heavy but not too heavy for you. Stand up straight and lift your arms above your head at a ninety degree angle. Slowly straighten your arms while holding the dumbbells to exercise your shoulders. Repeat this step ten times to complete a set. [4] X Research source
Do two sets of one arm overhead extensions, or one for each arm. Choose a dumbbell that’s moderately heavy for you. Lean forward slightly, keeping your back straight and your knees slightly bent, and lift the dumbbell behind you with your arm slightly bent. Extend your arm until it’s straight and then return it to the original position. Repeat this process ten times for a set and do it once for each arm.
For example, Monday and Thursday can be “arm day,” Tuesday and Friday can be “leg day,” and Wednesday and Saturday can be “back and chest day”. Give yourself at least one day a week where you rest. Your muscles need time to heal if they’re going to grow as big as you want them to.
For every pound of body weight you have, you need to eat . 73 grams (0. 026 oz) of protein. For example, a 180 pound man would need to eat 130 grams (4. 6 oz) of protein every day. It’s best to evenly split your protein intake over three meals so that your body absorbs it properly; so, if you needed 120 grams (4. 2 oz) of protein a day, you would eat about 40 grams (1 oz) of protein with each meal. [6] X Research source
Other good sources of protein include beets, eggs, brown rice, Greek yogurt, and chicken. Don’t eat too much of the same thing; try to vary your diet so that you stay healthy. [9] X Research source
Make sure you’re working out hard in the gym! If you eat over 2,000 calories a day without any exercise you could gain fat instead of muscle. Stay away from sugary and fatty food! Get most of your calories from meats, vegetables, grains, and fruits by eating a balanced diet. [11] X Research source
Whey powder is the most common kind of protein powder. It’s made from milk proteins, readily available, and mixes easily into water or milk. Casein powder is also made from dairy products and is absorbed into the body more slowly than whey. This can result in a steadier supply of protein to your body than whey could give alone. Because of this, some experts recommend combining the two proteins. [12] X Research source Soy powder is also a good source of protein. It’s harder to blend with water but there are no dairy proteins in the mixture. This is a good option for vegans and people who are lactose intolerant. [13] X Research source
If your gym doesn’t have a cooler to keep a shake made with milk in while you work out, bring a bottle filled with only powder and add water to the bottle after your workout. Then you can still have your protein shake at the optimal time without worrying about spoiled milk!
