How to Increase Muscle Mass Quickly
Increasing muscle mass is absolutely critical when it comes to being an athlete. But whether you’re a serious athlete, a bodybuilder, or just trying to build muscle mass to improve your health and physique, you’ve come to the right place.
Building muscle is a long term process that requires serious commitment. But, while building muscle mass is a long term process, it’s also an extremely easy process to understand. In fact, we’ve taken the entire essence of building muscle mass and broken it down into two categories. Keep in mind that individually these are worthless. You must perfect both.
Let’s take a look at how to gain serious muscle mass in the gym.
#1: Lift Heavy Objects (duh!)
It may sound stupid to say this, but it needs to be said. To gain muscle mass, you have to lift heavy, heavy weights. Here we’re going to talk about exactly what you should be doing in the gym to maximize your results from a weight lifting perspective.
Lifting for large muscle mass gains is a different ball game than building lean muscle. Building muscle mass means that you have to lift heavy weights for less reps. This is what pushes your muscles to the limits. When your muscles are pushed to the limits, they tear. During your recover (off days) the muscles repair themselves to come back larger and stronger. Over time, you are able to lift more and more weight due to this process.
Fitness routines based on building muscle mass should isolate large muscle groups. For example, the chest, back, core, legs, arms. By isolating the muscle groups, you’re able to maximize your workout and your results. Push those muscles to the limits! Let’s take the chest and dumbbell presses for example. How much weight should you lift? How many reps?
Start by working your way up until you find the weight you can lift 6 or 7 times max. Do three or four sets with that weight, until you can do every set 6 or 7 or more times. Then increase your weight. By maxing out the weight, you’re getting the most growth out of the muscles.
The general rule is to allow 48 hours between working out a particular muscle group. 48 hours should be enough time for the soreness to subside and also enough time for the muscles to repair themselves.
When it comes to lifting heavy weights, the chance of injury increases a bit. Remember, it’s important to push yourself but you have to know your limits. Injuries are set backs and set backs are not good for gains.
#2: Eat More And Eat Well
Lifting heavy objects is only one half of the equation to building muscle mass. No matter how much you lift, you will not be able to maximize your results without proper nutrition.
Gaining muscle mass means that you have to eat… And eat a lot. But it’s definitely not just quantity, it’s also quality. You have to give your muscles something to work with. And muscles require a lot of protein for development and strength. If your diet does not have enough protein, you will not be successful in gaining muscle mass. You will literally be leaving your gains behind.
Carbohydrates are equally essential to building muscle mass as it helps in providing energy during a strenuous workout. However, consuming too many carbohydrates may lead to unnecessary weight gain and fat deposition. Therefore, the best way to increase your diet is to eat more proteins in the form of lean meat, fish and eggs.
#3: Maximizing Your Gains with Supplements
As bodybuilding has advanced, so have the supplements that we use. Over time, we’ve realized how important calories, protein, carbohydrates, amino acids, vitamins, and nutrients are to the muscle building processes. Today, we’re able to create the perfect blend of muscle building nutrients and mix it with 8 to 10 ounces of water on the way to the gym.
Think about how crazy that is for a minute! We can literally consume all of the nutrients we need to promote muscle growth in just one scoop of powder. It is certifiably insane not to use supplements to maximize your gains.
As such, we focus on four supplements that every single athlete and bodybuilder should be using to maximize their gains. After these four supplements, it depends on your individual goals and body as to what supplements are right for you
The first supplement for serious muscle gain is a whey protein powder. These come in all different shapes, sizes, and mixtures. However, when it comes to gaining mass, you obviously need to be using a mass gainer. Mass gainers are appropriately named because they’re packed with everything you need to gain muscle mass: calories, proteins, carbohydrates, BCAAs and vitamins.
The second supplement you should be taking is creatine. Creatine plays and important role in gaining muscle mass, boosting brain function, and increasing energy. Put these three together and you have a lethal combination to boost your gains in the gym. Now, you should know that creatine has a tendency to retain water weight, especially when used early on. But, over time this will subside, and you will be left with rock solid gains. Our last tip is to stick with the tried and true creatine monohydrate in powder form. This formula is the most useable by the body and has been widely researched and proven to produce serious results.
The third and fourth supplements go hand in hand. The third, is a pre-workout. Pre-workouts are essential to giving you a blast of energy and focus. Together, this enables you to dominate in the gym. Remember when we talked about tearing the muscles so they come back stronger and larger? Well, when you take pre-workouts, you’re able to push those muscles to the limit. This creates more/larger tears in the muscles.
And that is where supplement number four comes in. It’s a post-workout. By taking a post-workout, you accelerate the muscle repair process. And when the muscles are repaired faster, they grow faster. This allows you to get back in the gym and restart the process all over again for rapid, maximum gains!
The Wrap Up
As you can see, there are a number of things that go into increasing muscle mass. But, it all starts with getting started and then staying committed. Even if your nutrition, weight training, and supplementation isn’t perfect on day one, the most important thing is to get started and to get on a schedule. The more comfortable you are with your body and in the gym, the better you will be able to determine what it needs and when it needs it to produce maximum results.
If you’re committed to building muscle, we have what you need right here.