Top 5 Ways to Build Muscle Mass

man with lots of muscle massBuild Muscle With These Five Key Tips!

Health and fitness has started to grow significantly in the past ten years, and with that comes a common goal that many people wish to have, and that goal would be building muscle mass. However, the concept of muscle mass training has been around for decades and Arnold Schwarzenegger was one of the many bodybuilders who helped with making it a believable goal. Gaining muscle mass is not as easy as you may think, and it takes patience and devotion to achieve the goals that you have set forth, much like everything else in life.

My Top Five Tips to Build Muscle Mass

1) Set a Goal and Stick with it!

This may seem like a repetitive statement, but you must understand how important this method is when it comes to gaining muscle mass. You need to figure out what you realistically want to achieve in the time frame you set for yourself, and once you achieve that start a new goal. For example, you weigh 160lbs. and want to gain 20lbs. of muscle in five months. This is the goal you have set, and realistically this is possible for most anybody to accomplish. Now you have to stick with that goal and actually continue on the path while also giving up some or most pleasures such as alcohol.

2) Diet: Eat Plenty of Food!

Food is not your enemy when it comes to muscle building, and you are going to eat plenty of it. First thing to realize with weight training is that your muscles are tearing the tissue, and food/protein is what helps them repair and recover, which then becomes the process of muscular growth. The next reason you need to eat a lot is because it is virtually impossible to gain muscle mass pound for pound without having weight on your body to turn into muscle in the first place. The process to build muscle mass is like this: Gain body weight through eating, and then shred it down into muscle.

So for two weeks you need to eat 4,000 to 5,000 calories a day with 250g of protein as well (or more depending on your current weight). During these two weeks you will be performing heavy weight training for five days consecutively. After this time frame you will cut back drastically for a week. That means 1,500 to 2,000 calories a day, and then only perform light training every other day of that week. This is going to send your hormones sky rocketing and then place your body in a natural anabolic state. Simply repeat this process for 4-6 months.

3) Weight/Bodyweight Training

You are going to be performing some heavy lifting or high repetitions counts when it comes to building muscle mass. The best and fastest way to gain muscle mass is through weight training, but that does not mean you cannot gain muscle from bodyweight training as well. However, bodyweight training may take a lot longer to see any results, and weight training has plenty of exercises to perform in comparison. Ensure when weight training that you add in the fundamental compound lifts such as deadlifts, squats, lunges, chest press, and military press. All of these exercises are going to help increase mass gain.

4) Change your Routine

Your body is going to start recognizing a trend in training, and when this happens eventually your body will no longer experience any muscle gains. What you need to do is constantly change your workout routine every couple of weeks, which can be as easy as performing an exercise with dumbbells instead of the barbell. Research has even shown that a new surrounding such as visiting a different gym can stimulate your mind, which makes a better training cycle.

5) Minimize Cardio Training

This does not mean to completely take out cardio from your routine, but rather to keep it to a minimum when you are trying to gain muscle mass. The simple reason why is because when you run, hormones in your body begin to eat away and break down your muscle tissue. This is known as a catabolic state, which is the complete opposite of what you are trying to accomplish when it comes to muscle gains.

Final Thoughts

Following these five methods will ensure the best muscle gains to occur, and you need to remember that this will not happen in a matter of weeks. Also ensure that you are drinking plenty of water throughout the day as it is very important to mass training as well, and not to mention that it is needed for a healthy life.

Author Profile: Brian Pankau ISSA-CPT, IFPA-SNS

Strong Fit Living Brian is a Marine that has become a certified personal trainer and nutritionist. He has written for numerous publications over the past eight years as a freelance writer on topics such as muscle building, weight loss, healthy eating, and more. His eBook for sale is Slim Strong Fit Exercise Programs.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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