How can you build muscle instead of just toning it?

Try doing a lot of squats. This exercise is extremely valuable for building muscle, not just in your lower body, but all over. Squats force the body to release growth hormones which has a big effect on muscle growth as well as fat loss.

Source: radicalstrengthcoach.com/muscle-building....

To build muscle, you need to adopt a two-pronged approach of diet and nutrition. Your diet should focus on healthy foods and avoid junk foods. Your diet should include a healthy mixture of proteins, carbohydrates and fats.

Include plenty of fruits, lean meats, veggies, nuts, seeds, eggs and milk in your diet. Always remain in caloric surplus, as shortage of calories will mean your body will break down your existing muscles for its survival. Drink plenty of water, get adequate sleep (at least 7-8 hours) and reduce stress.In case of workouts, select multi-muscle or compound exercises.

These exercises include squats, deadlifts, different versions of bench press and overhead press, rows, pull-ups and dips. These exercises use multiple muscles and allow you to lift heavy weights. They secrete muscle-building hormones thus allowing you to build muscle.

However don’t exercise for more than 30-40 minutes, as your body starts secreting muscle-breaking hormones, thus hampering your muscle-building efforts. You can get good workouts at t-nation.com.

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