Tips to Gain Muscle Mass

 

TIPS TO GAIN MASS

Train and Eat to Gain Lean Muscle Mass 

That means not to eat too many sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive.

Check out this diet and workout programs for muscle mass:

Workout and Diet Program for Mass Gain

 Eat a Lot of Healthy Food

You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of protein from foods and supplements like Whey Protein and also a lot of Carbs and Healthy Fats. Don't avoid fats, you need them believe me. Only 100 grams of good fats will fuel you with 900 calories and that would be enough for you for one day, rest of calories eat food with Protein and Carbs. I will write more about how to split those calories in your meals in my other posts but remember this tip.

Check out diet tips for lean muscle mass: 

Diet Tips for Lean Muscle Gains

Train Hard - Don't Waste Your Precious Time in Gym

Don't just waste your time by talking to others in the gym and resting a lot. You must rest after sets and workouts but don't let yourself rest more than one or two minutes, one between sets and two between workouts. That is enough to keep your muscle pumping whole the time while you train, don't let your body get cold, WARM UP and GO HARD.

Rest and Sleep Well

After hard training, you will need to rest your muscles. Keep in mind that your muscles grow while they are resting after hard workouts and post-workout meals. You get yourself pumped in the gym, well fed in the kitchen and RESTED IN YOUR BED. Those three rules you must follow to achieve great muscle gains believe me.

Lift Heavy and Use Compound Moves

Well, those tips that I mentioned are the most important but I must also say that this is a very important rule. Don't waste your time isolating your biceps with some light weight, you will see some results in size of your muscle but nothing can compare to Compound Workouts. I will just mention them here and put a video that explains why you need compound moves to get stronger and also gain more muscle mass:

- Bench Press

- Squats

- Pull Ups/Chin Ups

- Dips

- Dead Lifts

- Rows (Bent-Over, T-Bar Rows)


Check out the list of best exercises to build muscle:

5 Best Muscle-Building Exercises



That is it. Follow these main rules for mass and work hard to get what you want.

10 Rules of Muscle Building

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:

Homemade Mass Gainers Recipes

 Supplements that I recommend for buying if you are looking for more muscle mass:

Best Supplements for Muscle Mass Gain

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.