One way to build muscle is to be consistent with your workout routine and your rest and diet routines. Workout at a high level of intensity to maximize your muscular growth.  There are some ways to vary the intensity to build more strength and muscle.

The idea is to balance fatigue with volume of intensity. The following are some ways to vary intensities to build more strength and muscle. The total volume is the number of reps and sets you do in a workout.

You multiply that total reps by the total sets to equal total volume. Higher intensity is more weight with fewer reps.

To change the volume you can stop with the higher intensity training for a while. Do more sets instead of repetitions, then go back to higher intensity for a while. Keep the total volume the same but manipulate the reps and sets.

Exercises that work multiple joints are called compound free weight training. Examples of this are dips, squats, dead lifts, bench press, and pull-ups. You can do different variations with the compound lifts by changing your grip or hand placement.

Eat a healthy diet with enough calories to build muscle. Eat at least 500 more calories than your baseline. You need enough fuel to be able to train intensely. Weight trainers should eat six meals a day instead of three.

They should break their diet down into 40 percent protein, 40 percent carbohydrates, and 20 percent fat. Each meal should contain a serving of protein, carbohydrates, and fat. you are basically eating every three hours. This fuels the muscle building process.

Good sources of protein come from lean cuts of meat, poultry, and fish that are not fatty.

Good sources of carbohydrates should come from whole grains, fruit and vegetables. You want to eat monosaturated fats. These are the good fats. Good fat sources come from walnuts, olives, flaxseed oil, sunflower seeds and oil, and olive oil.

Balance your workout with enough rest in between. You should have at least a 24-hour rest period before you work out again or you will not reach your goals.