How to Put On Ten Pounds of Muscle
Start Compound Weight Lifting Immediately
If you want your muscles to grow, you’re going to have to work for it; there is no other way. Implement compound weight lifting exercises that will challenge multiple muscles with every movement as you improve balance and coordination. You are going to need to put forth maximum intensity in your workout sessions, pushing your muscles to their limit, and increasing your efforts in subsequent days. Compound weight training exercises can be as simple as push-ups and squats or involve free weight exercises with dumbbells and barbells such as the bench press and deadlift.
Load Up on the Right Food
If you want your muscles to grow, you’re going to need to feed yourself with the fuel it needs to function properly. It’s time to eliminate junk food and sugar products. Replace them with lean proteins, such as chicken breasts and fish, as well as complex carbs such as whole grains, beans, and vegetables. Remember you’re trying to grow, so pile on the extra calories, but keep them nutritious. If you have trouble getting enough food into your system, you can always add a powdered whey protein shake into the mix.
Recover! Get Rest and Sleep
Your body is more than a machine. You are a living being designed for alternating periods of work and rest. Since you want your muscles to grow, you need to not only exercise and feed them, but also give them time to repair and restructure the way you want them. Rest your muscles between workouts and get enough sleep at night so your body can do what it needs to do to gain those extra ten pounds of desired muscle.
Muscles won’t grow without help, but if you take the necessary steps, they’ll be more willing to cooperate with your goals. Do the right things consistently, including exercise, refueling, and recovery, and you’ll see the growth you’re looking for.