Checkout how to build your muscles in 5 ways

Muscles are soft tissues that are responsible for producing motion in animals. To build muscle effectively, consider the following tips:

Resistance Training: Use free weights, weight machines, body weight, or resistance bands. Compound exercises like squats, deadlifts, and lunges are great for building muscle.

Weight, Reps, and Sets: Older individuals should do fewer repetitions with heavier weights. An ideal routine would be eight repetitions for each exercise for three sets total.

Recovery: Allow at least 48 hours between sessions for muscle recovery. Always challenge yourself to progress.

Protein Intake: Divide your protein intake equally among your daily meals to maximize the body’s ability to create muscle. Consume about 20 to 40 grams of protein within an hour after a workout to help with muscle repair.

Caloric Surplus: Take in more calories than you burn. This is essential for muscle growth.

Lift Progressively More Weight: Increase the amount of weight you lift or the number of reps you perform. For best results, add pounds to your lifts and complete more reps.

Recovery Time: Give your body sufficient recovery time. Muscles grow and repair during rest, especially while sleeping.

Remember, gaining muscle takes time and commitment. It’s a slow process that requires a combination of proper training, nutrition, and recovery.