How to Gain Muscle

Step 3

Complete all compound exercises before moving onto isolation exercises. Compound exercises require movement around multiple joints, such as bench presses, which involve movement at your shoulders and elbows. According to the American Council on Exercise, compound exercises are more effective for building muscle.

Step 4

Perform at least three sets of each exercise, with each set consisting of six to 12 reps. Georgia State University’s Department of Kinesiology and Health recommends this volume for building muscle. Rest about three minutes in between each set.

Step 5

Use a weight that’s appropriate for each exercise. For your muscle tissue to become overloaded, completing each set should be challenging. The weight you’re using should allow you to do at least six reps, but not more than 12.

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