what  is the 3 step process to make muscles stronger?
98250
1) Eat correctly.\n\n2) Exercise hard for that particular goal.\n\n3) Get the proper amout of recovery time.
951911
I'm a power lifter that represents South Carolina, here is a beginner workout guide to becomming a power house. It take time for your muscles to build.Its not an over night thing, but I will guarantee that you will see the differences ask each week passes. It takes "DEDICATION"\n\n\n\n\nLegs\n\nsquat (3x8)\nstraight leg dead-lift (3x10)\n\nstanding calf raise (3x10)\n\n\nChest\n\nBench press (3x8)\n\nFlyes (3x8)\n\n\n\n\nBack\n\npull down (3x10)\n\nBent over rows (3x10)\n\nDead lifts (3x10)\n\n\n\nShoulder\n\nmilitary press (3x8)\n\nupright rows (3x10)\n\n\n\nBiceps\n\nstanding barbell curl (3x10)\n\n\n\n\nTriceps\n\nlying triceps ext. (3x10)\nstomach\n\ncrunches (3x50
489241
Strength training - push your self where you are almost out of breathe and hold. next week add more weight and do less reps. Then jog through your neighborhood, find a hill sprint up and then job back down but never fully recover.
275628
I've found that supersets are a great way to increase it. Supersetting is when you do multiple exercises rapid fire without a rest. It gets in a lot of work in a short period of time. An example of this is take a bench weight you can do 5 times(with difficulty). Then take 2 dumbells that you can press at least 10 times. Set them near your bench. Rep the bench 5 times, rack it and immediatly pick up the dumbells. Do 10 dumbell presses and put the weights down. Then, immediatley go to the floor and do as many pushups as you can. Thats 1 set. Do that 3 times. By the 2nd and 3rd sets, you wont be able to do all the reps, thats fine, just have a spotter for when you hit the "wall." Doing this has raised my max 50 lbs in about 2 and a half months.
264250
Do it every other day so the muscles have time to rest in beween days. This is the time they grow. Yes your muscles will grow larger and stronger.
784479
Increase your carb and calorie intake, as well as your protein intake.  Eat 1 gram of protein per pound of body weight.  The extra calories you take in will aid in muscle recovery and give you the energy to get through grueling workouts.  If you want to look shredded and cut then watch your calories and carbs, but if you want to be strong and be able to throw around 100lb dumbels then follow my advice.
489880
MUSCLE TONE IS ONE WAY AND TO REALLY PUT ON WEIGHT IS TRICKY UNLESS YA WORK OUT EVERYDAY  GO TO G N C STORES THEY HAVE A  PROTEIN COMPOUND TO PUT IT ON WHILE BUILDING THE MUSCLE
40154
If you want to gain strength then you should so push-ups until the point of failure, gradually increasing the number as you gain strength.  It will be a different number for you than someone else depending on how strong you are and how much you weigh.
302062
start with 3 sets of 20 for a week, then go up to 3 sets of 25 but on your last set do as many as you can, increase till you can do 50's but also still work on the rest of you muscles as well
1032241
With your body face up, rest your feet on one bench/chair/piece of furniture and your hands on another so that your legs are horizontal and your torso is vertical.  Then slowly bend your arms so that your butt sinks down below the seats of the chairs until it is almost touching the floor.  Then push quickly back up.  You should feel it in your triceps.  Do 10-20 of these, depending on how difficult they are for you.  Rest for a minute.  Then do 10-20 more.\n\nA variation on pushups that also works the triceps is what's called a triangle push up.  Instead of having your hands shoulder width apart you place them in the center directly under your chest so that your index fingers form two sides of a triangle and your thumbs form the one on the bottom.  As with all pushups keep your body straight.  Do 2-3 sets of 10-20 each.
158350
working out anything for more than 45 min is a waste of time because you end up destroy your own current muscles for energy, and also leads to overtraining which will also waste your muscle and prevent them from recovering thus will not build you any new muscle. \n\n\nnow here is the way to build muscle properly and increase the speed in which you will gain them:\n\nthe secret to gaining muscle is to shock your muscles every work out. this can be done in the following ways:\n\n-changing the order of the exercise each work out\n- changing the speed at which you lift the weights, slow or faster\n-super sets which means doing two or more opposite or same body part exercises\n- giant sets which means no rest between all sets performed for a specific body part\n- negatives which means lowering the weight very slowly after one rep\n- stripping which means lifting the heaviest weight you can to muscle failure (when you can lift it anymore) for no more than 6-8 repetitions and then going to a slightly lower weight + repeat\n\nthat's only a few ways to shock your muscles into growing. Muscles have a memory so you must vary and change your routine and shocking methods constantly.\n\nalso there is the diet component:\n\nproteins: make sure you eat a palm size protein portion every meal, which should be every 3 hours that you arent sleeping and do not eatt 3 hours before going to bed to prevent food from metabolizing into fat.\n\ncarbs: 2 clenched fists is the ideal portion\n\nfats: olive oils, flaxseed oils, peanuts, almonds, no more than 10-12 or a table spoon per meal for the oils\n\nmake sure you do not work the same muscle groups within 48 hours or 2 days to give them time to recover and grow.\n\nmake sure you sleep at least 8 hours, as much of the recovery occurs during sleep.\n\nmake sure you eat no more than 1 hour after your work outs\n\nmake sure you have a protein shake before going to bed, no other food if possible \n\nthrow junk food, alcohol, and other tempting food in the garbage. \n\nkeep your training to 3 sets of 6-8 repetitions per exercise@ 3 exercises per body part\n\nany more question, visit this excellent site bellow, and good luck
711304
If you're muscles don't hurt then you know you're not getting any stronger. Lift heavier weights with more reps and sets. If you want bigger muscles, lift heavier weights that you can barely lift. Once your muscle starts hurting, you know you're growing. No pain no gain.
1074415
Yeah the best way its probably to run on a treadmill or just run in general to turn it into muscle
840089
compound ones.....use more than one joint\nClean and Press...Snatch...Squats....Deadlift..Chin/Pull Up...Bent over Row...Military Press...Bench Press...In that order
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck
120733
Lifting weights is by far the best way to build muscle.  Lifting heavy weights for a few reps is better at adding size.  Good luck.  I don't know how old you are, but keep it up...don't expect a few weeks to get you there.  You need to workout every other day so your body can build.
4656
Muscle grows in response to being torn down.  As you grow stronger, you need to increase the amount you are lifting in order to progress.  Doing 300 curls with a 5 pound dumbell will only serve to increase your heart rate a little.  If it weren't this way, we'd all have massive legs from just walking around.  Will Ferrell in Anchorman is the only person I've seen get a 'deep burn' from doing 'over a thousand' reps with a 5 pound dumbbell.