Do you want to add more lean muscle mass on your body? You must follow some important rules to achieve that. Also, classic rules of mass gain don’t work for everyone, especially not for Hard-Gainers. They should not be afraid to eat some cheat meal from time to time and also to consume good fats every day.
Anyway, these following these rules will build muscles for anyone, those are the main rules of Muscle Mass Gain or Muscle Hypertrophy:
1. Eat a lot
Consume many calories from healthy food every day, especially in the days when you work out. Be always in caloric surplus.
2. Lift Heavy
Your training should consist of mostly Compound Exercises and you should try to add a pound or two in every workout.
3. Rep Range 6 – 12
Ideal rep range to build muscle is from 6 to 12 but I recommend you to do from 8 – 10, that will do the job and it a great rep range for hypertrophy. The number of sets should be 3-4.
4. Proteins, Carbs, Fats
You must consume all three macro-nutrients to make your muscles to grow. Eat a lot of protein meals and drink protein shakes and add double more carbs for more muscle mass. Also, don’t forget about good fats, 100 grams of fats is around 900 calories. You can eat peanut butter, all kind of nuts, fish oil, olive oil… These are all good fats.
Food You Need to Eat to Gain Muscle Mass
5. Train to be Stronger
If you want to be bigger you also must be stronger. Train compound movements like Squats, Bench Presses, and Dead Lifts with a low rep range from 3 to 5 for more strength gains. Then continue with hypertrophy training and you will gain more muscle mass.
6. Supplements for Muscle Mass
Supplements can also be helpful for your muscle gains. For Hard-Gainers I recommend drinking Homemade Gainers after a workout for more muscle gains.
Check out Homemade Gainers recipes here:
Supplements that I recommend for buying if you are looking for more muscle mass:
7. Drink a lot of water
This is also very important if you are using Creatine but even without it, your body must be hydrated whole day because your muscles could suffer if you are dehydrated.
8. Rest After Workout and Sleep Good
Rest and sleep are also a very important element for muscle growth. You must give your tired muscles a good rest. Your muscles grow while you are sleeping remember that.
9. Do some Cardio
Yes, you have to do some cardio exercises but don’t waste a lot of your time for it, you still must get more calories than you lose if you want to gain more weight and mass.
10. Don’t skip training
This is also one of the important rules, don’t skip training, train at least 3 times a week and 4 times a week is very good for beginners. You don’t have to train every day because your muscles need to rest and replenish for next workout day.
Follow these 10 rules and you will see results fast, you will gain muscle mass, believe me, even if you are a real hard-gainer.
