Gaining muscle mass is a process that takes time and effort, but with the right approach, you can see results quickly. Building muscle mass involves lifting heavy weights, proper diet and also creating an environment that promotes muscle growth through proper recovery and training.
Lift weights.
Lifting weights that challenge your muscle and body will enable your body to grow new stronger muscle fibers. Lifting heavy weights stimulates muscle growth by creating small tears in the muscle fibers, which then repair and grow stronger. Aim to increase the weight you lift over time in order to continue to challenge your muscles.
Eat more protein.
Protein is essential for muscle growth. You need to eat enough protein to build muscle, and the recommended daily intake of protein depends on your bodyweight. The more you weigh, the more protein you need–so if you’re a large-framed man who can lift heavy weights trains with heavy conditioning, then aim for 2 grams per kilogram (or 0.9 grams per pound) every day. If not, then aim for 1 gram per kilogram (or 0.45 grams per pound).
The best sources of protein come from eggs, meat and fish–so try to get at least two servings in every day!
Proper sleep and recovery.
In order to increase muscle mass, you need to make sure that you’re getting enough sleep. Sleep is an important part of recovery, and it’s hard to recover when you don’t get enough rest. The National Sleep Foundation recommends that adults between the ages of 18-64 get 7-9 hours per night, but this can vary depending on your age and health status.
The best way for most people who want more muscle mass is just getting some extra shut eye at night! Try to get to bed at a reasonable hour to ensure you can meet at least 7 hours a night.
Include complex movements
If you want to build muscle, you need to include complex movements in your routine. Complex movements are compound exercises that work multiple muscles at once. Examples of these types of exercises include squats, deadlifts and bench presses. Compound movements recruit more muscle fibers than isolation exercises (like bicep curls) and therefore lead to greater growth in those muscles over time.
A combination of these will help you build muscle mass
There are many ways to build muscle mass. We recommend a healthy balance of lifting weights and varied conditioning. This will help you increase your strength and power. You should also make sure that you’re getting enough protein in your diet, as this is essential for building new muscle tissue.
Proper sleep and recovery is also crucial to building the body. Without proper recovery our body becomes vulnerable and is more likely to breakdown and can lead to injury.
Remember, everyone’s body is different, so it’s important to find a plan that works for you and your body.
