Quick Tips for Gaining Muscle Mass

An informative article on building muscle with must-read tips on how to gain muscle mass.


Keywords :
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Gaining mass is easy, as long as you apply the right techniques. Keep in mind that everyone has a different body type. Here are some tips to help you gain muscle mass.

#1. Weight training

Train with heavy weights with fewer repetitions. Using an appropriate weight, you should only be able to do 4 to 8 repetitions. Using heavy weights with few repetitions puts your muscles and nervous system under much greater stress than using lighter weights with many repetitions. The rest time between sets should be approximately 2 to 3 minutes.

#2 Eat more calories

To gain mass, you should aim to eat around 18 to 20 times your body weight in calories. The extra calories are needed to build new muscles and repair muscle tissue damaged during intense workouts. However, don't eat empty calories; opt for foods that provide you with the right nutrients essential for gaining muscle mass.

#3 Eat more protein

Only diets rich in protein help build muscle when combined with intense physical training. Without protein, your body will not be able to build new muscles. Carbohydrates primarily serve as energy for the body, while proteins provide the amino acids needed to build and repair muscles. To build muscle, eat at least 1 gram of protein per pound of body weight.

#4 Eat fat

Dietary fat has a direct relationship with testosterone production. An increase in dietary fat consumption appears to lead to increased testosterone levels, which is essential when trying to bulk up. Your main goal should be to increase your intake of essential fatty acids, not saturated fats.

#5 Drink more often

To make sure your muscles stay hydrated, you need to drink plenty of water. Dehydration can occur easily if you train hard. A dehydrated muscle takes longer to repair than a hydrated muscle.

#6 Take a multivitamin

If you want to gain muscle, you need to make sure that you are not deficient in any vitamins or minerals that your body needs. So it's a good idea to take a good multivitamin tablet.

#7 Stop all aerobic activity

To gain mass, you must stop all your aerobic exercises. If you must continue them, consider limiting them to once a week or once every two weeks.

#8 Get plenty of rest

Resting the body is just as important as diet and training. Try to sleep six to eight hours a day. It is rest that allows muscles to develop. Taking days or even weeks off from training can only benefit you.

Be patient and consistent. You can have the best diet, the best workout program, join the best gym, but without consistency, it's all for nothing.