Building muscle mass may the biggest priority when we think of improving our physique. Increased muscle can add shape to our body and improves our lean body mass. In addition, it adds bulk to your body in all the necessary places.
Gaining muscle mass requires persistence, time, commitment and dedication to the process.
Even though the process of building muscle might appear daunting, with appropriate training programs along with sufficient consumption of some foods, muscle-building can become easy for most individuals.
This article explores seven ways to gain muscle mass the easy way.
Set Strength Goals
Instead of just focusing on gaining “X” pounds of muscle – which might or might not be practical in a specific period of time – aim to get stronger.
Building strength enhances your body’s potential to recruit muscle fibres, especially the ones that lead to the most significantly different in how your physique appears. Strength training also makes your objectives more concrete and tangible.
If you try to hit specific numbers on your lifts and accomplish them, you will see your muscles responding along the way.
Pick three exercises you wish to see improvements on. For instance, you can choose one upper-body pull (such as the chin-up), one upper-body push (like the bench press), along with one lower-body exercise (such as the deadlift), and then start working.
Warm Up Your Muscles
The most important reason why people fail to get the growth and results from their workout is that they do not give themselves time to warm up their muscles.
Your muscles need to go through the warm-up process to make them more flexible, which helps in preventing injury. It even helps to build up the muscles more.
Doing push-ups and jumping jacks to warm up your muscles is a great idea. Just make sure to engage your muscles while doing these exercises thoroughly.
Eat Right
To gain muscle mass, you need to make sure you eat right.
Firstly, you need to have sufficient carbs in your diet. If you exercise long and hard with circuits, bodybuilding programs, or cardio, you need adequate carbs to fuel your efforts and maintain body stores of glucose.
If you don’t do this, your muscle will be broken down for protein and then carbohydrates. Low-carb diets aren’t suitable for this kind of training.
Depending on the volume and intensity of your training, you might require 2.3 – 4 grams or more of carbohydrate per pound of body weight every day.
Moreover, protein is also something you cannot ignore. The general rule of thumb is to have 1 gram of protein for every pound of body weight. Thus, if your weight is 187lbs, you need 187g of protein every day.
However, if you aren’t looking for major gains, you should have 0.5-0.8 grams daily. Keep in mind that this number will vary depending on your goals, weight, training, and metabolic rate.
Sleep Well
Even though a proper workout is extremely important, you need to get sufficient rest to support your body.
Any muscle-building activity can lead to tears, which are microscopic and impossible to see. In order to recover from these tears and build stronger muscles, you need to rest properly. This is why sleep is so important when you are trying to gain muscle mass.
Research conducted in 2019 showed that one in three Australians are not getting enough sleep. If you’re trying to build muscle mass, you need at least 7 to 8 hours of sleep every night to give your muscles the time they need to recover. Sleeping well can also increase testosterone levels in your body leading to improvements in muscle building.
Use Natural Growth Hormone Enhancement Products
Another easy way to gain muscle mass is to use natural growth enhancement products.
Many people believe growth hormone stimulates an improvement in size and muscle strength. For instance, those looking to Buy MK-677 in Australia (also known as Ibutamoren), might be interested to learn that it is often used to improve lean body mass. The potential of MK-677 to stimulate the production of your growth hormones makes it a widely popular choice.
In one research with 24 obese male participants, a two-month-long treatment with ibutamoren increased lean mass and improved basal metabolic rate (BMR).
Nevertheless, the results will differ from individual to individual when it comes to Ibutamoren for boosting muscle growth. It primarily depends on your exercise routine and whether you have any pre-existing health conditions.
Avoid Overtraining
Ideally, you should perform three sets of 3 to 5 compound movements and then perform three sets of 1 to 2 insolation movements in every workout.
Typically, you do your heaviest sets on your compound movements and use your isolation movements to carry out higher repetition ranges.
If you are doing three working sets for every exercise, your overall combined isolation and compound movement exercises should not be more than 5 to 7 movements in every workout.
This way, you can benefit from all kinds of exercises while maximising the total muscle-gaining capacity of your training and avoiding overtraining.
Keep Up with Your Daily Workout
Whatever workout you take on, you need to stick to it. A lot of people start a regular workout week of 5 days without breaks, only later ditching their regime for more relaxing days at home.
Even though this requires a lot of willpower, you really cannot ignore the potential gains. Keeping up with the same moderation (with slight increases) helps to build a healthy habit.
Gaining muscle mass requires a commitment to both working out and following an appropriate diet.
Workout programs for increasing muscle should largely depend on compound and isolation movements with weights but adjust the particular exercises, sets, and repetitions to ensure consistent and long-term gains in muscle strength and size.
Proper nutrition entails adequate fat, calorie, and protein intake that exceeds your daily energy expenditure enough to gain muscle mass, but not so significantly to lead to excess fat gain.
All in all, to reach your muscle-building goals, you need to lift hard, eat right, use natural growth enhancement products, and stay consistent.