So you should devote your self to lifting weights at least four times a week.
Your primary aim should be to induce your muscle with stress and continuous pressure by lifting weights, again and again as a result of which the muscle tissue will expand and develop.
To keep this stress and the expansion of the muscle in motion it is very essential that you use weights at least four times a week.
But your workout does not end here.
To grow the muscles effectively, you need to have adequate rest and nutrition and minerals, so after working out in the gym, get back home, and give your body some rest and some minerals so that the muscles can grow and develop.
Theoretically you should work out minimum 2 upper body and minimum 2 lower body workouts to maintain your build up in the right format.
If you continue this advanced method of perfect working out monotonously, you will come up with a lean and muscular physique.
A healthy and perfect muscular body has two primary factors-effective working methods and a balanced diet.
A healthy balanced diet is one of the important and essential factors of a muscular lean body.
So if you want to build a muscular physique you should concentrate on your diet as well.
A balanced diet involves carbohydrates, proteins, fats, vitamins and other essential minerals.
Remember that you should eat at least 6 -7 times a day.
Effective working out increases your appetite, hence you eat more than your body weight.
The meal that you take in a day should contain right amount of protein, carbohydrate and fats.
The meal should contain 35% of protein, 45% of carbohydrates and 20% of fats.
If the intake is in right proportion and in right quantity, it nourishes the body, and helps the muscles to expand and grow.
With right type of food and right type of working techniques, you will develop a muscular physique in no time.
Some people concentrate more on working out and hence it puts a great impact on their diet, since they take it as a secondary element.
This leads to contraction of the muscles and tissues, and impacting the health, hence the muscle development is affected badly.
Very few people know that if we work out and just work out regularly, we can develop cramps.
So to avoid this stretching is done.
After working out stretching is essential since stretching helps to fix and repair the actual length of the tissue after your workout.
If you workout on a regular basis, every week your muscle tissue will reduce and will become lighter day by day and without stretching there will be more chances of any internal wound.
So if you devote 3 hrs in a week to weight lifting, spend at least 1 hour to stretching.
Supplements play a major role in a protein diet.
Supplements help to achieve a healthy body, strength, mass and volume.
A good supplement can repair our muscle tissues and helps them to grow and develop, helps to overcome muscle tenderness, and provides you with tremendous amount of energy and stamina in the gym.
In other words it can be said that a good supplement can support and strengthen your overall health.
There are various types of supplements you will see in the market, but remember that should never be taken without including fish, meat, vitamin tablets, and protein powder.
It is recommended for famous body builders that supplements should not be tried before 3 weeks you start your training.
Examples- No xplode, shotgun, monster mass etc.