How to Build Muscle Mass
Building muscle mass takes more than just the right level of resistance. While weight training serves as a critical foundation to increasing muscle mass, it’s really only the first step. Let me explain…
In order to gain lean muscle mass, your muscle tissue first needs to be put under some sort of tension. It needs to be engaged, usually repeatedly, to a high degree. This essentially causes the muscle tissue to stretch and tear. When it repairs itself, it builds new tissue, essentially “filling in the blanks” and increasing the overall size and density of the muscle.
For this reason, weight training is the first step in your muscle building efforts. You need to hit the weights hard and you need to hit them often. Generally speaking I recommend 4-5 days a week of weight-training at a minimum of 40 minutes per workout.
You can definitely increase your effort depending on your goals, but make sure you’re giving yourself enough rest. Allowing your muscles to repair themselves during this time is key to seeing results.
But once you get your routine down, there’s a lot more you can do to build muscle mass…
How to Build Muscle Mass
Increasing your protein intake is an essential step in the muscle building process. If you talk to any bodybuilder they’ll tell you that they eat for their muscles – meaning they’re consuming more protein and calories overall in order to see real results.
Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.
You can increase dietary protein in a number of ways. Lean meats and animal byproducts contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, chicken, fish, and lean beef or pork are all great options.
I also recommend starting your day with a protein shake using a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Following up your workouts with a time release protein like MHP Probolic-SR Muscle Feeder will continue feeding your muscles for the rest of the day.
Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and they’ve shown amazing results.
The next thing you need to consider is Creatine. Creatine has really gotten a bad rap over the years, but there are a number of safe and effective options now available. Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.
My top pick for Creatine supplements is Fusion Purple K. I know a lot of people who have experienced serious gains in muscle mass by using this on a regular basis.
Last but not least, you should be thinking about natural testosterone support. Testosterone not only boosts your metabolism, but it also plays a critical role in building muscle mass (this is why men naturally have more muscle mass).
You can try a natural testosterone booster like USPLabs Prime, or try a night-time recovery supplement like NOW ZMA or Fusion Bodybuilding Sleeping-Giant. Both of these provide natural nutritional support (in the form of vitamins and minerals) to your body’s testosterone.
Whatever you do to build muscle mass, make sure you consider these supplemental options. They can have a huge impact on your results!
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