This week I received remarkably many questions about muscle mass. Not only of the new boys in the gym, but also of men who have not achieved so much progress. However, an answer to this question is not that simple. You can easily answer with more food, more training and more rest. But what should you eat? How much do you have to eat? How should you train? And so on. About 2 years ago the “so build your muscle mass” series was a very popular topic on the site. However, you must search to read all articles. You do not have to search well, but you do. That is why I have pasted all articles together to give you a global overview of how to build muscle mass. Here it comes-
More strength is more muscle mass. Example: You have to activate more muscles in order to be able to press 100 pounds than an empty rod. So start with strength training. Start with a light weight to get the technique under control and from then on you can add endless weight! What a great sport is not it ?! Actually, it is not possible, because you have to give your body a new stimulus every time to keep growing. If you repeatedly do 10 repetitions with the same weight, training in, training off, your body will not respond to it. You can also start with bodyweight exercises such as squats, pull ups and prints. However, once you can do more than 12 good repetitions, it will also be time to add weight!
Do compound exercises
Compound exercises are exercises that make a movement over more than 1 joint. Compare, for example, bench presses with the fly. With bench press you make both a movement in your shoulder joint and in your elbow joint. With a fly your arm is constantly in one and the same angle and you only move around your shoulder joint. In conjoint exercises you also use more muscle groups at the same time than with an isolation exercise. Same example as above. With bench press you use not only chest, but also triceps and shoulders. With the fly you only pick up your chest muscle. When you start training to increase your muscle mass, it is wise to address as many muscle groups as possible at the same time. You can only isolate and refine if you have muscles somewhere!
The proteins are important muscle building material. You need about 1 gram of protein per pound of body weight to maintain your muscles. This means that you need around 160 grams of protein when weighing 72 kilos. This is a fairly rough estimate, but it is the way you have to do with proteins. Better something too much than too little. Try to get at least 1.8 grams per kilogram of body weight per day.
This is the overview to get more muscle mass. Hopefully you have become a bit wiser and perhaps even adjusted your previous routine here and there. It is a big guideline for muscle building, so remember that your own body responds to it in its own way. So what works best for your best friend or training partner does not have to work just like that for you. Try everything to find out in the course of time (years) what works best for you.