people at the gym want to get bigger and more muscular and often
wonder what are the best ways to increase muscle mass. It's no
wonder, if you're spending hours at the gym, you want to get results.
Here are a few ways to increase muscle mass:
you lift light ass weights day in day out, you're not going to
increase muscle mass as your muscles aren't getting enough stress
for growth. If you can perform 20 repeats without sweat, it means
the weights are too light. Try to aim between 8-12 repeats with
medium-heavy weights. A word of caution though, don't try to lift
too heavy than you can handle. If you can barely perform 3-4 repeats,
it means the weights are too heavy. Adjust the weights and increase
them gradually as you progress.
you're performing only 1 set for biceps and call it a day, you're
not working your muscles enough. Performing more sets will get
blood rushing to your muscles and get you a decent pump and workout.
For biceps and triceps, 6-9 sets is usually enough as these are
small muscle groups. But if you're performing compound exercises
say back exercises like bent-over rows, lat pull downs which solicit
the bicep muscles indirectly, you can finish your workout with
only 1-2 sets of biceps exercises as your biceps will have already
been pre-fatigued. Here you're putting your back and biceps workout
same day although you can work your biceps on separate days if
you wish for more sets and intensity.
rest too much in between sets
common mistake made by some gym goers is resting too much in between
sets. 1 minute is fine but not 5 minutes. If after each set, you
need to talk to other people for several minutes, you're sabotaging
your workout. Once your muscles start getting a slight pump from
your first set, you need to keep going at it until you get a great
pump. Try to rest between 45-60 seconds and resume with the next
set. You can also use a weight training strategy called drop sets
whereby you start with heavy weights then gradually switching
to lighter weights with practically no rest. This method allows
you to continue pumping out those reps once muscle failure is
achieved at one weight. Stressing your muscle fibers enough is
key to maximize muscle mass.
you want to get bigger, focus more on compound lifts which are
exercises that solicit several muscle groups at a time. These
exercises stress and recruit a lot of muscle fibers for example
rows, deadlifts, military press squats, lunges, pull-ups, dips
just to name a few. They also stimulate the release of testosterone
and growth hormones which increase muscle mass. Compound exercises
will definitely make your body more anabolic that is building
easy on cardio training
training will reduce your body fat percentage giving you a more
shredded physique but if you overdo it, you will lose muscle mass.
If you lift weights 4 days per week, perform cardio once or twice
per week for about 45 minutes per session.
you want to grow and put on more muscle mass, you absolutely need
to start eating more, in fact nutrition's importance is at least
75% of your muscle building goals. If your daily diet is 2 meals,
it's definitely not enough calories. To increase your calorie
intake, add more quality meals to your nutrition routine. 4-6
meals per day is usually the norm for most muscle-building enthusiasts.
If you really can't eat that many meals, at least stick to the
3 meals per day and make it quality by having enough complex carbohydrates,
lean protein and omega-3 healthy fats. Example oats/sweet potatoes/brown
rice - skinless chicken breast/fish/lean beef - olive oil/fish
oil supplements like Nordic
Naturals - Ultimate Omega, 1000 mg, 180 softgels/almonds.
Don't neglect your omega-3 fats intake as relying only on carbs
and protein for optimum muscle growth is not enough. Omega-3 fats
can aid protein synthesis and foster muscle development.
is the most abundant amino acid naturally found and synthethized
in the human body and mostly stored in your skeletal muscles.
It's considered a non-essential amino acid meaning you don't need
to get it from foods and supplements but there are times when
glutamine can become a "conditionally essential amino acid"
notably when your body undergoes intense physical stress resulting
in glutamine depletion. This is where glutamine supplements like
Nutrition Glutamine Powder, 1000g
are handy and convenient. A great time to take glutamine is after
a grueling workout that is post-workout. Glutamine prevents muscle
catabolism and speeds muscle recovery.
is one of the most popular supplements because it definitely helps
increase muscle mass. Firstly, creatine improves strength, mental
focus and stamina and these are some of the key components to
build muscle mass. Secondly, creatine draws water to your muscles
and gives them that bigger and fuller look. Creatine is great
pre-workout as well as post-workout and usually 5-10 grams per
day is enough for most individuals. There is no need to do the
creatine loading phase, just have some creatine supplements like
Nutrition Creatine Powder, Unflavored, 600g, 114 Servings
on your workout days. It's important to drink lots of water while
taking creatine as it will dehydrate your body.
a post-workout meal
your body a few minutes after your workout is an important step
to increase muscle mass. After an intense workout, your muscles
are depleted and properly nourishing them post-workout is vital.
Timing is critical also, it's better to eat or drink something
within 15-30 minutes post-workout rather than after 2-3 long hours.
Most people find it easy to down a whey protein shake rather than
eating a complete meal, this is where whey protein supplements
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
come handy and convenient.
you're training hard and eating right but not getting adequate
rest, you are not going to increase muscle mass like you should.
The simple reason is your muscles really grow when you're resting
not during training. So if you get adequate amount of sleep like
7-9 hours each night, your body has enough time to recover from
all the physical stress and grow as a result. Sleeping before
midnight will also make a difference as you'll wake up fresh and