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Fitness Trainer

This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). This article has been viewed 7,376,060 times.

Co-authors: 322

Updated: May 6, 2021

Views: 7,376,060

Article SummaryX

To build muscle, aim to work out for 30-60 minutes, 3-5 times a week. However, when you do work out, aim for shorter reps and more weight, which is the best way to build bulk. Additionally, try to vary your routine every month or so by switching up which exercises you’re doing, which will help prevent you from plateauing. Make sure you’re doing exercises that target the muscles you want to build! If you want to build your back muscles, focus on doing exercises like bent-over rows, pull-ups, and deadlifts. For your pecs, do exercises like push-ups, bench presses, and dips. You’ll also want to spend time building your leg muscles with exercises like squats, deadlifts, and lunges. And don’t forget about your abdominal muscles, which you can build by doing crunches, planks, and sit-ups. To help your muscles grow, try to finish your workout by drinking a whey protein shake, and eat 3-4 large meals on days that you exercise. For advice from our Personal Trainer co-author, like how to eat healthy to build muscle, keep reading!

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