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How Do I Build Muscle Strength?

Bench presses may help build muscle.
Crunches are a relatively easy abdominal workout.
Weight lifting builds muscle strength.
Doing push ups with elevated legs can strengthen the pectoral muscles and biceps.
A person must lift heavy weights in low repetitions in order to build muscle mass.
A minimum of 8 hours of sleep at night helps the body perform at its best.
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  • Written By: Adam Hill
  • Edited By: Bronwyn Harris
  • Last Modified Date: 27 November 2014
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Workouts that increase muscle strength are among the most common, because of their easily recognizable benefits. The techniques needed to build muscle strength vary slightly depending on a person’s starting point, but a good tip to remember is that you will likely be overwhelmed and see little success if you do too much too fast. Trying to imitate professional bodybuilders becomes very discouraging for most, so it’s better to focus on meaningful progress toward reasonable goals.

For the average person, building muscle strength involves first becoming more familiar with strength training exercises. Weight lifting is a great place to start, as well as body weight exercises such as pull-ups, crunches, and push-ups. When beginning to lift weights, it is best to lift just the bar. Not only are weightlifting bars fairly heavy on their own, but this also helps to improve muscle control and coordination before adding extra weight. Once you have learned the form and technique of many exercises, adding weight periodically will build muscle strength in a natural and gradual way.

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Apart from lifting weights on a bar, lifting free weights is also highly beneficial. Not only are they usually safer than machines, they encourage the further development of muscle coordination. It may be best to avoid machines when beginning to build muscle strength, since free weights also can target more than one muscle at a time, and are very versatile. In general, exercises that work several muscles or muscle groups together will provide the most benefit.

Maintaining a proper diet is an important part of increasing your muscle strength, especially if you also want to build muscle size. Fresh fruits and vegetables, whole grains, and proteins are essential elements of a proper diet. You will also see the need to eat more, since muscle growth boosts metabolism. A minimum of eight hours of sleep per night will help the body to perform at its best.

Once you have seen some progress, it may be necessary to slightly modify the way you exercise to keep your body outside its comfort zone, and to continue increasing muscle strength. Workouts with heavy weight and few repetitions are best for building strength at this point. A high-protein diet also ensures that muscles will reach their strength potential. Even at a more advanced stage, it is good to keep further goals in perspective. Professional bodybuilding is in a somewhat different class from routine strength training, and you shouldn’t expect to see their results, even with long-term strength training.

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bookworm
Post 1

After the age of 25, we start loosing muscle mass. So go ahead and keep on pushing, pulling and lifting if you want build up, or at least slow down the loss of muscle.

There are great benefits in being muscular, such as being better able to maintain healthy weight.

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