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Tips to Build Muscle Mass



Are you hungry to pack lean muscle mass onto your frame? By working out religiously and eating a wholesome, nutritious diet you can add muscle to your physique with patience. Remember, it takes time to add quality muscle to your physique. If you rush through the process you are likely to binge and gain fat, and if you work out too hard without resting appropriately you will have a difficult time gaining mass, as your muscle grows outside of the weight room. Be patient and persistent.

Stick to the fundamentals: use free weights to build muscles and eat a high protein, healthy diet to feed your muscles critical amino acids. If you follow the basic steps over a period of months you can steadily add muscle mass to your frame.

Resist the Urge to Take Shortcuts

If you try to gain muscle mass too quickly you will likely gain a great deal of fat and little muscle mass. Your body responds most favorably to small, gradual changes in your exercise regimen and diet. If you use extremely heavy weights for a low number of repetitions you will not gain much muscle mass at all. You will become stronger, and perhaps more powerful, but you will not necessarily add shapely muscle. If you lift weights each day of the week you are not giving your muscles adequate time to repair themselves and grow back quickly.

You will see minimal if any muscle mass gains by not taking a day off from the gym every 2 to 3 days. In the gym, you break your muscles down. When you take days off from the gym your muscles rebuild themselves and grow, if you adopt the proper workout regimen.

Use Heavy Weights to Build Muscle Mass

Use free weights to optimize your muscle mass gain. Using free weights forces your muscles to stabilize the weights throughout the entire exercise range of the muscle. This increased muscle stimulation promotes muscle growth. Perform heavy compound movements like bench presses squats and deadlifts to pack muscle onto your frame.

Work out body parts once per week so you receive the optimal rest time. This creates an anabolic, or muscle building, environment. Do four sets of eight repetitions for each exercise to promote muscle mass gain. Rest for 60 seconds between sets to create an intense workout.

Eat a High Protein Diet

Eat a high protein diet to increase the likelihood that you will gain muscle mass. Do not forget to eat a sufficient amount of complex carbohydrates like oatmeal, whole-wheat pasta, fruits, and vegetables to increase your fiber intake and power up your workouts. Complex carbs provide you with energy for your muscle mass building free weight workouts. Consume lean proteins like tuna, turkey, and chicken breast to increase your amino acid intake, properly fueling your muscles for rapid recovery. Consume healthy fats like natural peanut butter, olive oil, and safflower oil to boost your testosterone levels and create an anabolic environment.

By following each of the above tips you can pack an increasing amount of muscle mass onto your physique quite quickly. Be disciplined to see optimal results. This means eating a balanced, nutritious diet and cutting out fatty, sugary foods which will only promote fat gain. You also need to get at least 8 to 10 hours of sleep per night to ensure that your muscles receive adequate recovery time in between resistance training workouts. Drink at least eight, 8-ounce glasses of water daily to remain energetic during your workouts. Follow these tips to increase your muscle mass today.