From geek to Hulk: The five most common ways to build muscle

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Gaining Hulk-worthy muscle is achievable by following these tips.

Let’s face it, when the school year comes around, we get lazy. Many of us vowed as a New Year’s resolution to lose weight or gain muscle, however, as we enter March, this goal becomes more difficult to attain.

In light of that, here are the top five ways to build muscle this spring:

Increase your protein intake

Protein is a nutrient well known as the building block of muscle. This amino acid group is found abundantly in a number of foods such as eggs, milk, beef and chicken. The rule of thumb for men is to try to have one gram of protein for every pound of lean body mass. For women, the recommended amount is about half of that.

Diversify your workouts

This one comes from P90X legend Tony Horton. It is important to confuse your body by performing alternative exercise routines rather than the same boring routine day after day. Once your body becomes comfortable at a certain intensity level, it is crucial to incorporate resistance or high-intensity exercises that confuse your muscles. This change in your routine can do wonders in helping you overcome a plateau.

Drink more water

I remember being told by a personal trainer at my local gym that most people go about their day in a state of low-grade dehydration. The problem with this is they are left unable to give full effort during their workouts. If you can stay on top of your fluid levels, you may find that it is the boost you need to go that extra mile on the treadmill.

Stretch after your workout

Many people get so caught up in the achieving the burn that they forget about the most crucial step afterwards: stretching. During a workout your body builds up lactic acid that often leads to soreness and muscle fatigue. Adding a five- to 10-minute stretching session after exercising will boost recovery time and leave you feeling refreshed and ready for your next workout.

Go big or go home

One of the best ways to increase your muscle size is to lift heavier weights at lower repetitions. Most beginners will focus on three to four sets of an exercise at eight to 12 reps. A simple modification to performing three to four sets at a slightly heavier weight while maxing out around six repetitions can push your muscle gains to new heights.

Geeks, let’s make a new resolution to get in shape and get your hulk on.