How To Gain Muscle

In this video, I'm going to show you how to gain muscle. Now, gaining muscle is actually quite straight forward. You need to do two things.

You need to eat, particularly protein, and you also need to do some resistance training. Resistance training can be using your body, or it can be using weights. I'm going to show you an example now of what I mean.

I'm going to do a bicep curl. What I'm going to do, my arm is full of levers, and I'm just going to slowly lever up and down, flex and extend. Now, if I find a weight which is quite challenging for me, which means I can't do more than twenty times or reps as you call it, then the muscles here, this muscle, the bicep muscle, will break down over the next couple of days and build up stronger, bigger, firmer, tighter.

That's why it's also important to eat well. If you have a high-protein diet, that helps to recover the muscles and get more strength. Okay.

The next exercise I'm going to show you is the squat. The squat works your glutes, your bum, the front of your legs, which are called your quads, and also your lower back, your erector spinae. Stick my bum out, slowly going down, slowly going up.

Every exercise you do should be controlled, slow movements. You notice I'm really kind of tilting my pelvis out back, and what that does, it means that my knees don't go past my toes. And that's two exercises to show you how to gain muscle. .