In this article, we will discuss ways to gain muscle mass. More strength is more muscle. It is a common knowledge that the heavier the weights you lift, the stronger your body becomes, and the bigger your muscles grow. Due to lack of proper exercise and poor diet one may not be able to grow muscle effectively. For those who are looking to pack on some muscle, following the proper eating program is critical along. This become more difficult when doing with weight training exercise. It is also important to know that there are many different body types and some people put on weight easier than others and some people lose weight easier than others.
While wanting to gain muscle mass, you must remember that you canвЂ™t build muscle overnight and itвЂ™s not good to do as well. A gradual process that focuses on the right muscle groups, combined with the right combination of exercises and diet is the right way to gain muscle mass. Essentially, you must remember the goal of training is to stimulate protein synthesis, but the key to building muscle is cellular repair, not damage. The below methods not only help you to gain muscle mass effectively, but also help you to have a fitter body.
Muscle Mass: Know More
Muscle building is not all about adding strength to your body; it is much more than that. Our body contains a lot of muscles which add mass and endurance to our structure. These muscles also help us to undertake heavier and harder tasks more easily. When you start training and start exercising in order to gain muscle mass, it is important to understand that you train gradually towards building strength and start with lower weights first and then go on to adding more weights.
Having a lot of water is also one of the most imperative tasks when you are on the road to add muscle to your body. Water not only helps your muscle top breathe but keeps you properly hydrated throughout the tough regimen you would follow to add more muscle.
Ways to Gain Muscle Mass:
Below are the best ways to help you gain muscle mass in the most effective manner. Opting for these is not an option but essential for this purpose:
What you eat before and after your workout is essential in order to gain muscle mass faster for people. While there is one thing you should never forget вЂ“ which is what you take in during your workout regime. Consuming something during your workout provides your body with enough calories and carbs which you can convert into muscles and energy. It certainly doesnвЂ™t mean that you start eating a burger in between your workouts. Just drinking a good protein shake with 20gms of proteins and 40gms of carbs is enough to assist you in your training regimen.
Keep a Time-Check
DonвЂ™t keep your workout regimen to more than an hour every day in order to gain muscle mass effectively. Exercising or working out for more than an hour will only make you feel more tired than do any good to your body. It will only strain your muscles more and you will be more prone to injuries this way. Always keep your focus on keeping the intensity higher rather than making the workout drag on at any cost. ThereвЂ™s no proof and no strong evidence to prove that marathon working sessions are better for muscle growth or make you add more strength to your body. While working out on your muscles, always focus on keeping your rest periods strictly under a minute and not more than that while you do reps with each set.
Keep Changing Repetition
Unless you are making some awesome gains and progressing like nobody else, it is important that you change your rep range every 3-4 weeks to avoid the plateau phase. Your body also gets bored and stops responding to the same workout regime if you donвЂ™t give it a new inspiration to look forward to. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. Keep growing and keep pushing yourself as you keep adding more intensity and more weight in your workouts in order to gain muscle mass quickly. When you have something new to look forward to, your body and mind work with more enthusiasm and work in conjunction with each other.
Progression is the Key
The main thing to focus on while you are gaining muscle mass is that you are progressing more with every workout you do. It is important that you lay more emphasis to the number of reps and the intensity of your weights than the number of hours you put in towards your workout. As discussed before, adding more hours wonвЂ™t do any good, while adding more intensity and focus definitely will. Putting more volume to your workouts wonвЂ™t do the trick and it just wonвЂ™t click. Your muscles and your body, when they get used to use to a regime they will simply refuse to work, so the idea is to keep progressing so that they have something new to look forward to. That is how you gain muscle mass to yourself.
Rest for a Day
You should be working out all 7 days a week. There is no fitness journal which has ever mentioned that and neither will. Working out all 7 days a week will, on the other hand, push you away from your desired goal and make you feel tired and stressed out a lot soon. It is much better to build the habit of hitting the weights three times a week consistently no matter what. This is much more effective for gaining muscle mass easily as well because your muscles have more time to recover and grow. More isnвЂ™t better and more wonвЂ™t do any good. Recovery is essential for gaining muscle mass and days off are part of that. Three times a week is plenty for gaining muscle mass fast and easy. Stick to this.
Keep Cardio to the Minimum
For a complete workout it is essential that you do the following вЂ“ Warm up, cardio, weight training, flexibility exercises, cool down. However, if your focus is on gaining muscle mass really quickly, you need to forego cardio exercise and flexibility exercise and opt all the rest. Focus more on strength training here in order to gain muscle mass steadily. The reason is вЂ“ cardio exercise makes you lose calories and make you lose weight. You need these calories in order to gain muscle mass and therefore heavy cardio needs to be given up. You can just opt for running for 2-3 minutes for warm-up but not more than that.
Do Compound Exercises
You should know this вЂ“ you donвЂ™t need to train a muscle directly for it to grow. There are some exercises and workouts that allow you to work on a particular muscle using more than one joint, which is far more effective if you want to gain muscle mass faster. All such kinds of exercises are called compound exercises. These help you release big amounts of testosterone and help promote muscle growth more effectively. For e.g. Bench press, it is mainly to build your chest, but while you do this, your triceps and your hand muscles are worked out as well, so you are able to work with other muscle groups as you work on your chest.
DonвЂ™t Ignore the Lower Body
There is one area in your body which you should never neglect which is your legs. Now there are two valid reasons for this particular thing. Imbalances in the muscles donвЂ™t look good; just imagine if you have too much muscle on the upper body but the legs of a chicken. On the other hand, lower body exercises have a positive impact on your overall muscle development. In order to build size and strength, you need the hormones which are released by these recruit muscles. In order to build muscle mass faster, you need to go ahead and work on your legs. Take this as a much-needed step and include it in your workout regime without fail.
Eat, Eat and Eat
Having a good and well-balanced diet is what you need to look at for gaining muscle mass consistently. You need food in order to gain energy and in order to recover from hard workouts. For this eat whole, unprocessed foods like steaks, chicken breast, veggies, fruits, whole grain, etc. In addition to this get at least 200gms of protein every single day, eat a whole source of protein with every meal. Eggs at breakfast, meat at lunch, cottage cheese for a snack, and poultry for dinner, all these will do the trick when you are looking at gaining muscle mass sooner.
Drinking a gallon of water a day is essential as well. Heavy lifting makes you sweat and makes you lose water. You need water for recovery and hydration. Headaches are the first sign that you are dehydrated, so drinking adequate water is imperative for gaining muscle mass naturally.
Keep Supplements Away
Get away from all those heavy marketed supplements if you want to gain muscle mass to your body. These supplements do no good and in fact, harm your body more. The name itself says it all, they are just supplements and donвЂ™t make any gain anywhere. Sometimes these supplements have also been known to do more harm to the body and have led to serious complications in the long run. Try to have natural foods which are best in protein and carbs to fill any kind of deficiency in your body. At the most you can add protein powder to your diet to gain muscle mass, it does no harm and helps you to add more endurance to your muscles. ItвЂ™s time you focus on your body and your core strength than getting influenced by what others are doing in order to gain muscle mass really fast.
Carbohydrates are Important Too
You really need crabs in order to grow muscles. Carbohydrates are your source of calories and fat, which your body converts into energy and muscles. Choose a good variety of carbs like fruits and veggies, whole grains, legumes, nuts and seeds and tubers like sweet potatoes. It is very important to include these good carbs in your workout meals to make sure that your body gets enough of the essential nutrients which help in gaining muscle mass and help stimulate the recovery process as well. If you want to gain muscle mass quickly, learn to say yes to carbs because it is the healthiest way to gain muscles and to gain strength as well.
Incorporate the below foods in your diet in order to gain muscle mass steadily:
- Lean Beef
- Skinless chicken
- Cottage Cheese
- Whey protein
- Tuna and other fish
- Whole grains
- Fruits and vegetables
- Healthy fats – Polyunsaturated and monounsaturated fats are the good fats.
Things to Remember:
Do keep the below things in mind when you are training to gain muscle mass gradually:
- Sleep as much as possible; nap frequently.
- Nothing happens until you nail your nutrition.
- Stick to whole foods, but don’t be afraid to incorporate some processed options (10-15% of calories) if appetite is poor and you consistently lose weight.
- Gain 0.5-0.75lb (intermediates) or 0.75-1.00lb (beginners) of bodyweight per week.
- DonвЂ™t abuse training frequency (at least not initially) вЂ“ more doesnвЂ™t always equate to better.
- Emphasize protein at every meal and eat 1g/lb of bodyweight.
- Stick to compound exercises.
- Eat 250-500 calories above your BMR.
- Adjust calories up or down according to weekly weight loss/gain.
- Focus on progressive overload with either more weight, reps, or sets.
- Minimize stress and maximize recovery.