Adding muscle requires time and the right kind of training, but it is something just about everyone can do. The physical stress of weight lifting activates satellite cells on the surface of muscles, which trigger a response that causes them to grow. This process is known as hypertrophy. To build muscle, you need to increase the amount of work you do, which may include increasing your number of reps, using a heavier load or decreasing your rest time.
A strong body enables you to perform the activities of daily life with greater ease and reduces the risk of injury. It also helps you to maintain a healthy weight and avoid diseases associated with excess fat. Building muscle mass increases your metabolic rate, which means you burn more calories throughout the day.
If you want to add more muscle mass, focus on compound exercises that engage the large muscles of the legs, arms and chest, such as squats and bench presses. Aim to do two to three sets of six to 12 repetitions at 65% to 85% of your one-repetition maximum (1RM) with 60-second rest periods in between.
If you are a beginner, consult with a personal trainer or a strength coach for guidance on the best weight to use and how to perform exercises correctly. A strength coach can also observe your form to ensure you are using the correct technique and posture to avoid injuries. Bygga muskler