Are there any proven ways to build body muscles?

[Fernando]

It is so irritating to wait for a long time to build up your body muscles. I have really tried a lot and even very hard but have been unsuccessful to build my muscles. Please tell me, are there any proven ways to develop body muscles? Please reply I am waiting for your replies.

[tnino45]

fernando i feel your pain. we do have to know, how often do you train, how long do you train, what exercises are you doing, your diet, and supplements?
i can only offer what i use for success in the gym, i train 30-45 minutes max, never over 45 minutes, to keep my cortisol levels from skyrocketing.
i stick to compound movement/ multi-joint movements, (flat, incline, or decline, choose 1) bench, squats, deadlifts, shoulder press, dips, chins, pullups, rows, and curls. since i'm busy, i train twice a week, tuesday and friday. i focus on 3 or 4 movement, time allowing. instead of the standard 3 sets of 8-10 reps, or 4 sets of 4-6 reps, i do 8-10 sets of 3-5 reps. this allows me to work with heavier weights but still hit the magic rep ranges of 24-36(strength) and 36-50(size). i take 1 minute rest in between sets, this allows me to work my endurance, helps with weight loss, and keeps my lactic acid build up to a minimum.
pre-workout (1hr) i take 10 grams of branch chain amino acids(bcaa), 3 grams of L-leucine, 20 minutes prior i take 10 grams of pre-digested liquid proteins. post workout, immediatly, i take 10 grams of pre-digested liquid protein, within 30-60 minutes of training i take my whey isolate protein, 10 grams of bcaa, and 3 grams of leucine. best of luck.

[sheena]

[GI Jane]

Building muscle can be harder than losing weight. You have to train enough, but not too much (our you destroy muscle). You have to eat enough, but not too much (or else you put on fat). You have to rest enough, but not too much (or you are not maximizing your workouts).

With all that said, it can be done. Above all, you just have to be consistent. You have to set a training and eating plan and follow it. It often helps to keep a journal to see what is working and what is not. This can often speed up the learning curve and get you to the results you want faster. In my experience, most people waste time (and as a result don't achieve what they want) going from program to program, never really taking the time to learn the basic movements and how you individually react to them. Maybe the bench press doesn't work for you. Maybe training 4 days a week gets you more results than training 5 days a week.

Set a plan, and monitor your results, making adjustments as you reveal those places you can improve based on the data you collect. It's just like any other business. Marketers don't just throw product out and hope it sells (well some do, and are usually unsuccessful). They test, and look for clues from the data the collect. It works for training, too.

[Lorianna]

Have you tried finding any books on bodybuilding? There are some that help you to determine your body type, metabolism rate, etc. so that you can then pick a program that would work best for you.

[hotbod6778]

I have been bodybuilding for 15 plus years and if you are serious about building muscle then you have to change you life. it is not just about working out because working out is actually only a very small part of muscle growth!

You have to eat properly in order to grow, so that means giving your body protein and carbs every 2 hours or so. I would start by doing some research online about proper diet, then look into proper training.

good luck