How to Build Muscle in Six Weeks

You need to engage in weight training to build muscle, no matter if you're a 30-year-old mother of two looking to lose the pregnancy weight or a 50-year-old slightly overweight male looking to boost your metabolism and get back into shape. Building muscle is vital to keeping the metabolism elevated; produces stronger muscles, tendons and ligaments capable of withstanding more stress; and improves bone density while reducing bone deterioration. Building muscle within six weeks and continuing to see gains past that point is possible if you are prepared.

Things You'll Need

  • Notebook
  • Gym
  • Measuring tape
  • Protein
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Instructions

    • 1

      Purchase a notebook capable of holding plenty of notes because you're going to be writing a lot. Without a plan, you're more likely to fail, so being able to pre-plan your workouts ahead of time will provide you with structure and a weekly routine to follow.

    • 2

      Write a workout routine that uses a total-body approach to weight training or a split-day approach.

      The benefits of a total-body workout include the ability to place stressors upon the entire body three to four times a week. This type of training will stimulate muscle growth in all areas of the body every time you go work out, although they are a bit harder.

      A split day is breaking up a routine into a two-day program---one day for upper body, the second day for lower body. You're able to still stress muscle groups at least twice a week, and you can engage in more upper- and lower-body exercises without muscle fatiguing as fast.

    • 3

      Write down your weight results into your notebook every time you finish a set or circuit of exercises during your six-week plan. Note how much weight you lifted, how many successful repetitions you were able to perform and how fast your tempo was. Also write other notes such as how you felt during the exercise. These side notes can give you an indication that it's time to increase or decrease weight, increase or slow down tempo, increase repetitions or add another set or circuit.

    • 4
      A tape measure is a great way to record muscle growth results.

      Track gains in muscle with a measuring tape at the end of six weeks. There are four sites recommended for tracking muscle growth: the upper thigh approximately two inches above the patella; the waist at belly button level; the thigh at the widest portion of your hips; and your biceps.

    • 5

      Give your muscles protein. To facilitate muscle growth, you must tear down your muscles through weight training. Your body then begins to repair the torn tissue, spurring more muscle growth as a result. To achieve optimum muscle growth, a protein source containing amino acids should be consumed after your workout, preferably within 30 minutes. After your workout, your body is gobbling up the nutrients to repair the micro-torn tissue, so enjoying a post-workout protein shake will help optimum muscle growth in your six-week workout plan.