S TEP BY STEP TUTORIAL ON HOW TO BUILD MUSCLEBY MARK A DIXON

MULTIMEDIA & APPS

STEP ONE

Stimulate protein synthesis and muscle hypertrophy by breaking down muscle fiber with weight training exercises. This can be done in many different ways and styles, but the most common and proven approach for building muscle would be heavy weights with sets of 6-10 reps to failure. 

STEP TWO

Feed the body and the muscle with nutrients after the exercise. Protein is the fundamental building blocks of muscle in the human body, therefore it will need a surplus to allow proper recovery and growth. If these nutrients are not included the body will not be able to properly recover and rebuild therefore the previous exercise would have no muscle building benefits. 

STEP THREE

After the nutrients are in the body after the muscle building stimulation via the exercise, the next step will be to allow the body to sleep and recover. Sleep is a fundamental process for the human body to not only recover but while in REM sleep the body will then and only then release the anabolic and androgenic hormone called human growth hormone and also this is the time when the pituitary gland will release the lutenizing hormone which signals the testicles to produce testosterone. In women the ovaries produce a small amount of testosterone. (about 1/25 of the male)

STEP FOUR

REPEAT PROCESS FOR EACH BODY PART OR SET OF BODY PARTS EACH WEEK. IDEALLY EVERY MUSCLE CAN BE TRAINED UP TO TWICE A WEEK.