You can stimulate muscle growth only by doing resistance or strength training. Training should be well planned and balanced, since it is very important to train with proper intensity.
Usually, when one starts to train, he/she will make a common mistake when trying to stimulate muscle growth.
No 1 – Over Strain Yourself
Adding weight or doing extra repetition will not result in muscle gain. You will gain muscles only if you use your whole weight and with progressive overload. That means that you should add a weight or do a few repetitions more only once a month or so.
No 2 – Avoiding Compound Exercises
It is important not to avoid compound exercises. These are multiple exercises that are exhausting, but they are necessary if you want to build muscles and burn fat. Multiple exercises are as important as isolation exercises. One example for this kind of exercises is the squat, because this exercise includes many muscles in our body, such as quadriceps, hamstrings, gluts, core and lower back.
No 3 - Working Out Without a Program
Well balanced program and discipline is essential if you want a sculptured body. You cannot work randomly, from time to time, when you feel like training. Only with the properly scheduled program you will get desired results.
No 4 – Expecting Immediate Results
Many people give up too soon because they feel that their effort is in vain. When sculpturing the body, you need to be patient. First results of hard body sculpturing exercises should be seen in 6 to 8 weeks.
No 5 – Not Enough Rest
This can delay the muscle growth instead of stimulating it. When exercising, you break down your muscle fibers, and they need to be rebuilt. The muscle doesn’t repair and build itself while exercising– it is rebuilt between exercises when you rest and sleep. Furthermore, you need to eat adequate amounts of protein rich food, since proteins help repair the muscle fibers.
For building muscles, you should exercise no more than three times a week. Training should last for 45 minutes, and you should exercise no more than three sets per muscle group. One set should have 4 to 8 repetitions.