How to Help a Weak Man Become Strong Again

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If yous've e'er had weak muscles, then building up muscle mass might seem like an incommunicable task. Fortunately, it only takes time, dedication, and some smart exercising. Get-go by developing a schedule and a program. Stick with this schedule and track your progress carefully. Start with lighter weights so your body gets used to strength preparation. Mix in a diversity of compound and isolated exercises to hitting all your major muscle groups. Finally, maintain a loftier-poly peptide diet to fuel your muscle growth.

1. 1

   Warm up and stretch earlier exercising. A good warmup routine is especially important if your muscles are weak. Common cold muscles are easier to strain, so you're more susceptible to injuries if you don't warm up. Do some jogging, walking, bound rope, or jumping jacks to get your body moving. Try to break a sweat during your warmup routine.^[1]

   • ten minutes of light jogging or riding on a stationary bike is a good warmup activity.
   • Then stretch all your major muscle groups after your warmup routine. Focus specifically on the muscles you're preparation that solar day.
   • You can also expect to stretch until later your workout.^[2]

2. ii

   Do full reps slowly. Don't cheat on your reps. One-half reps don't help build your muscles. Always utilize full, shine motions on every workout you exercise. This works your entire musculus grouping and ensures a quality conditioning.^[3]

   • Practice reps slowly equally well. Performing weight exercises speedily is more of a cardio workout, and won't help build mass. A full general rule is that if you feel similar you lot're working out at a good footstep, tedious down a fiddling more.
   • Try setting a stopwatch and run into how long you can extend three reps of push-ups.^[iv]

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3. three

   Perform deadlifts early in your workout. A deadlift is i of the best workouts for building muscle mass. It is a compound workout, meaning that it trains multiple muscle groups with the same motion. Do compound workouts like this early in your workout while your body is still fresh and can handle big motions. And so move on to more than targeted exercises.^[5]

   • Perform a deadlift by standing in front of a barbell with your feet shoulder-width apart. Then curve your legs down and grab the barbell. Stand straight, and so bend back down to bring the barbell to the floor.
   • Keep your back straight and focus the weight on your legs to preclude back injuries.
   • Never start doing deadlifts with more weight than you lot can handle. This can seriously hurt your back and legs. Start small-scale with deadlifts to build your torso's mass.
   • Exercises like deadlifts, squats, and bench presses are great for whatsoever age group.^[vi]

4. 4

   Do squats to build your leg and dorsum muscles. Like deadlifts, squats are a compound workout that trains multiple musculus groups. Do them early in your conditioning likewise when you're still fresh.^[7]

   • Line yourself upwardly under the squat rack and then the barbell rests merely below your cervix. Catch the bar and stand upward, lifting the barbell off the rack. Then bend your hips and knees until your legs are parallel with the floor. Stand dorsum up to complete the motion.
   • Continue your back straight and focus the weight on your legs.
   • Commencement off with light weights when doing squats as well. They tin can hurt your back if you start with too much weight.

5. 5

   Target your biceps with curls. After getting your compound workouts out of the way, move on to more than targeted exercises. Curls target your biceps to strengthen and enlarge them. Perform them on any day that y'all're grooming your biceps.^[8]

   • Accept a dumbbell in each hand and stand with your feet shoulder-width apart. Elevator your arms at the elbow so the dumbbells nearly reach your shoulders. And so lower your arms to complete the motion.
   • Do 3 sets of curls in a workout.

6. six

   Build your triceps and chest with pushups. The triceps and chest piece of work together on most pushing motions, so training them together is of import for building your upper body. Pushups train both muscles. Place your hands on the floor about shoulder-width apart. Then bend your elbows until your chin reaches the flooring. Push yourself back up to consummate the motion.^[ix]

   • If you don't like pushups, try a bench press as an alternate exercise.

7. 7

   Add together cadre exercises to your workout. Don't neglect your abs and obliques while y'all're trying to build muscle. These core areas support your balance and posture while you lot lift heavy weights. Practise at to the lowest degree 1 core workout per exercise session. There are many to choose from.^[10]

   • Sit ups are the nigh mutual cadre workout. Start out with these to get your core into shape.
   • Planks are another good core workout. Hold yourself in a push-up position and tighten your core. Concur the pose for as long as you can without stopping.^[11]
   • Continuing ab exercises tin tone your core even more past training it from different angles and using weights.

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1. 1

   Develop a workout schedule and stick to it. An exercise plan requires more than going to the gym and doing random workouts. Targeted workouts that train specific muscle groups on a regular schedule build muscle more effectively. Pattern a weekly schedule that mixes in 3-5 exercises for every conditioning session/ Be consistent with this schedule every week.^[12]

   • Permit your muscle groups residual for 24-48 hours between workouts. If yous train your biceps on Monday, await until Midweek to railroad train them again.
   • A sample workout schedule is biceps and back on Monday, triceps and chest on Tuesday, legs and back on Wednesday, and residuum day on Thursday.

2. 2

   Schedule ii balance days per week and so your muscles can recover. While it may seem counterproductive, resting is very of import for edifice muscles. Exercising causes tears in your muscles. If you piece of work out every day without a remainder, these tears won't heal. Schedule in 2 residuum days every week so your muscles heal properly.^[xiii]

   • Don't take more than iii rest days per week, though, unless you're injured or ill.
   • If you yet want to be agile on your balance days, attempt taking a walk or riding your cycle. These activities keep you moving without stressing your sore muscles.

3. iii

   Rail your progress by logging your workouts. This helps y'all visualize your progress and keep track of your workouts. Utilize a notebook and write downwardly the date and the activities you do for every workout. Notation down how much weight you used and how many reps you did. Apply this information to increase your conditioning intensity as you amend.^[14]

   • Also notation how you felt during each workout. Writing "hard" next to one workout could tell you that you lot should ease off that activeness or utilize a lighter weight.
   • Taking a "before" flick is helpful too. Earlier you start your new workout regimen, accept a picture of yourself in the mirror without a shirt on. Then take another moving picture at the stop of every calendar month and so meet the physical changes in your body.

4. 4

   Prioritize forcefulness-building exercises over cardio. While cardio workouts are important for well-rounded health, they could also inhibit your power to build muscle. Running, pond, and hard cycling burn down calories and protein that your torso needs for muscle growth. If yous do a lot of cardio, replace these workouts with more weight training. This ensures your body's resources go towards building up muscle mass.^[15]

   • Don't cut out cardio entirely. Rather, fit cardio into your routine only later you've done at least 3-4 weight workouts per week.
   • You can still run or wheel to warm upwards for workouts. This keeps cardio in your routine while serving your muscle-building goals.

5. 5

   Offset with low-cal weights when you're simply beginning. This is a rule whenever you lot start a new conditioning routine, but it'due south especially important if your muscles are weak. Lifting also much weight can cause injuries that prevent y'all from working out for weeks. Start very small-scale in the beginning. Spend at least a week getting used to working out with light weights. And then calibration the weight upwardly when you lot feel comfortable.^[16]

   • A good guideline for finding the right weight is doing ten reps with it. If you choice up fifteen lb (6.8 kg) dumbbells and struggle to exercise 7 curls, then they're too heavy. Switch to a lighter weight.

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1. 1

   Consume 250-500 extra calories per twenty-four hour period. Your body needs a high calorie intake to support muscle growth. In addition to eating right, you may accept to swallow more as well. Beginning by calculation 250-500 calories to your normal daily intake. If y'all're still having trouble building muscle after a few weeks, increase this intake by 10% a calendar week until you outset gaining more muscle mass.^[17]

   • If your baseline caloric intake is 2,000 calories per 24-hour interval, and so increase this to 2,250 for a week. If yous haven't gained anything, attempt 2,500 the following week.
   • Speak with your doctor about determining your ideal baseline caloric intake. Then add 250-500 on elevation of this.
   • Become your extra calories from salubrious sources similar unsaturated fats, protein, and vitamin-rich foods.

2. 2

   Eat one gram of protein for each pound of your bodyweight every day. Protein is the most important nutrient for building muscles. Getting the proper dosage of protein is especially crucial when yous're doing a workout regimen. If you've had trouble edifice muscles in the past, upward your intake. Aim for 1 gram of protein for each pound of your bodyweight every day to keep your muscles in good shape.^{[18] [19]}

   • If you weigh 200 pounds (91 kg), then swallow 200 grams of protein in your daily meals.
   • Stick with healthy, lean proteins. Poultry, fish, eggs, depression-fat dairy products, nuts, and beans are some of the best sources for lean proteins.^[20]

3. 3

   Mix vitamin-rich foods into your diet for balanced meals. Poly peptide isn't the merely important nutrient for edifice muscles. Vitamins B, C, and D all help go along your trunk healthy and repair impairment from your exercises. Add vitamin-rich foods to every meal to max out your nutrition.^[21]

   • Good for you, vitamin-rich foods include green leafy vegetables, fruits, basics, fish, and olive oil. Mix these ingredients into your meals for a well-counterbalanced nutrition.

4. iv

   Eat healthy, polyunsaturated fats. Fats are of import for building musculus as well, but focus on eating the right kind of fat. While you lot're bulking, don't add fat to your diet with processed foods. These contain trans and saturated fats that are bad for your health. Polyunsaturated fats are the best source of sustained energy for exercise and musculus growth. These fats energize your body and help amend cardiovascular health.^[22]

   • Get more calories from good for you, polyunsaturated fats. Good sources of unsaturated fats are fish, avocados, walnuts, and olive or canola oil.^[23]
   • Besides limit your red meat intake because it is loftier in saturated fats too. Focus more on lean proteins like chicken or fish.

5. 5

   Use musculus-building supplements with your doctor's blessing. Sometimes you tin can't get enough protein from your daily diet. In this case, use muscle-building supplements to increment your daily intake. Before starting any supplement regimen, cheque with your physician to brand sure information technology is safe for you. Your medico can tell you if a supplement might interact with any medications you lot're on and straight you towards the all-time products.^[24]

   • The nearly common supplement types are creatine and whey. These both boost your protein intake and back up muscle growth.
   • E'er buy supplements from a reputable dealer like a licensed vitamin shop.

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Add New Question

• Question

  What are the symptoms of weak muscles?

  

  This answer was written by ane of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

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  It depends partly on what musculus is affected. For instance, weakness in your chest muscles might make information technology hard to grab your breath. If you accept a weak muscle in your leg, your leg might tremble, feel heavy, or exist difficult to lift. Depending on what's causing the musculus weakness, you might also experience sensations such as hurting, numbness, or tingling.

• Question

  How can I strengthen my weak muscles naturally?

  

  This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

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  The best manner to strengthen your muscles is with regular practice. To build muscle mass and force, focus on resistance-based exercises, such as weight lifting, working with resistance bands, or doing exercises that utilise your body weight (like pull-ups or planks). Doing regular aerobic practise and eating a balanced diet volition also help better your overall musculus wellness.

• Question

  How long does it take to strengthen weak muscles?

  

  This answer was written by one of our trained team of researchers who validated information technology for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

  Staff Answer

  

  Support wikiHow by unlocking this staff-researched answer.

  Edifice musculus strength takes time. With consistent preparation, you may outset to see a noticeable difference in virtually eight weeks. Remember to alternate between working different musculus groups on different days and then you don't overwork your muscles, which can crusade injuries and slow downwards the process.

• Question

  How do I gain musculus if I'm weak and lean?

  

  Firstly, you should swallow lots of protein, like fish, boiled meat, and egg whites. You tin can besides accept protein pulverisation. Consume more raw and green vegetables. Juices are also effective. Do and eat calories.

• Question

  I'm 20 years old, but I am very weak and sparse. My weight is 45 kilograms. How can I get stronger?

  

  Follow the tips in this article. Weight-lifting will be very useful, equally long as yous practise it properly and slowly advance. It is important to swallow well, besides.

• Question

  Are in that location any pills that can brand me stronger besides steroids?

  

  No.

• Question

  How do I make my cardiac muscles strong?

  

  Do some sort of conditioning that gets your centre pumping - mostly cardio. Walk, run/jog, swim or jump rope.

• Question

  Will running strengthen my upper body?

  

  No, not necessarily.

• Question

  How can I make my biceps stronger without the use of weights?

  

  Swimming is very effective, mainly butterfly stroke. If you lot don't swim, use resistance bands instead, and doing pull ups and pushups will also help.

• Question

  What exercise I need when I go to the gym?

  

  Elijah Johnson

  Community Answer

  Y'all need a towel for sweat, weights if they don't have whatever, running shoes, an extra shirt, headphones to mind to music on your phone, and a gym pocketbook.

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• Be patient and stick with your exercise routine. Y'all won't see improvement overnight. In a few months, your routine should produce some results if you're consequent.

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• Always consult your doctor before trying whatsoever muscle-building shakes or supplements.

• Also see your dr. if you've exercised for months and don't see any results. You may have an underlying wellness condition.

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Article Summary X

If you want to get stronger muscles but you're currently weak, get-go out like shooting fish in a barrel with a set of iii to 8 pound dumbbells or calorie-free to medium resistance bands. And so, come up with an exercise routine that includes dumbbell curls, overhead extensions, and bench presses, and try to do 8 to 12 repetitions in ii to three sets for each exercise. Adjacent, lift ii to 3 times a week, but brand certain to never elevator for 2 days in a row, and then work in some cardio iii times a calendar week. For more tips on how to get stronger muscles, like what to eat to get enough poly peptide, go on reading!

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