5 Simple Steps To Building Muscle Mass
Building muscle mass is no easy task. If you’re looking to put on some serious muscle size and strength, you’ll have follow a solid training and nutrition program.
Adopt the 5 steps in this article and you’ll be on your way to building impressive muscle size in no time at all.
Step #1 To Building Muscle Mass: Follow The Right Diet
A proper muscle building diet is crucial in achieving your mass and strength goals. Without a solid diet you’ll hardly make any progress in the gym and your muscle growth will be non-existent.
When you’re looking to put on serious muscle size make sure that you’re consuming at least 1 gram of protein per pound of bodyweight each and every single day.
Your carbohydrate consumption should be at least 2 to 4 grams per pound of bodyweight and your fat intake needs to be at least 0.5 grams per pound of bodyweight every day.
Focus on consuming high protein foods such as lean beef, salmon, eggs, chicken, shrimp, veal and other lean meats.
Your carbohydrates should come mostly from complex carbohydrates such as oatmeal, whole-grain bread, brown rice, whole wheat pasta, sweet potatoes as well as fruits and vegetables.
Foods that are high in omega-3 fatty acids are: Olive oil, salmon (with skin), almonds, natural peanut butter, avocadoes and most other ocean caught fish and seafood.
Be sure to drink plenty of water every single day as doing so will help your body absorb and digest all of the extra protein, carbohydrates and other nutrients that you’ll be consuming.
Step #2 To Building Muscle Mass: Follow An Effective Training Program
The most essential component of any serious mass gaining program is heavy and intense weight training. If you wish to pack on massive muscle size then you need to lift some serious weights.
Keep your reps in the 8-12 range and do at least 2 sets (not including warm-up sets) for each bodypart.
Smaller muscle groups only need about 8-10 working sets and larger muscle groups need anywhere form 10 to 14 sets per workout.
The most important thing to remember is to keep your workouts short and intense and to not take a long break in-between sets.
Train each muscle group only once each week and work your entire body at every workout if you’re a relatively new trainee.
Step #3 To Building Muscle Mass: Get Enough Rest And Sleep
Not getting enough sleep will not only cause you to feel tired and exhausted, but it will severely impact your muscle growth. Not getting enough sleep and rest when you’re trying to put on serious muscle mass is like trying to drive your car on an empty tank. It just won’t happen.
You’ll need plenty of rest and quality sleep in order for your muscles to repair and grow. You should get a minimum of 8 hours of sleep each night. Remember, your muscles don’t grow in the gym while you’re training but it’s when you’re sleeping that growth occurs.
Step #4 To Building Muscle Mass: Utilize Cardio
Cardio exercise should be part of your routine because it will prevent you form putting on excessive amounts of body fat and keep your heart and blood vessels healthy.
When you’re in mass gain mode, you should limit your cardio to only the days that you’re not training with weights. Stick to low-intensity cardio such as jogging or riding a stationary bicycle at low intensity.
Step #5 To Building Muscle Mass: Use Supplements Wisely
Dietary supplements are not essential when you’re attempting to put on muscle mass. However if you do decide to use supplements, go with the basics such as whey protein powder, EFA’s, a multivitamin and creatine.
A protein powder will help you get the required amount of protein that's needed for muscle growth and repair. EFA's or essential fatty acids also known as omega-3 fatty acids, will help lubricate and repair your joints as well as connective tissue and reduce muscle inflammation. Omega-3's will also help in maintaining a healthy cardiovascular system.
A daily multivitamin ensures that your body is not deficient of any necessary nutrients that get depleted during intense training and creatine will help with muscle endurance and strength which directly leads to more muscle growth.
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