How to gain muscle mass?
This is a question that bothers almost every person who tries to look good and feel strong. In this post I’m gonna break down this topic to it’s basics and try to help you gain weight and build muscle. Of course, every individual is different and everyone has different goals and ideas, but this is a standard procedure that usually works with everyone. Also, you have to be aware that it can’t happen over night. You have to be disciplined and determined while following your goal. Remember, you’re doing it for yourself and you’re the only one who can do it.
First thing. EAT (Increase protein input)
Start is very simple – you just have to eat more to get bigger. The more protein your body can store, the larger your muscles grow. Your body is constantly using protein for different reasons, so you have to give your body enough protein so it can build muscle from it. Mainly, you have to do it through food – eggs, chicken, fish, cheese and milk are your best friends during gaining muscle mass. Also, after every workout, you have to be quick and give your body enough protein so it can start building muscle mass immediately. You do it by drinking protein shake right after your training. You can make protein shake with water or with milk, as you wish. In the meantime, try to decrease, or even better – to completely eliminate, chocolate, candy and all kind of sweets.
I know it’s probably going to be hard to break old bad habits, but it’s just something that you have to do to get where you want to be.
Second thing. TRAIN (Lift some heavy sh*t)
As you eat more, you’ll have more calories to burn, and there is no better workout to do that than heavy lifting. In the same time, try to keep it simple – do basic workout exercises like dead lift, squat and bench press, because those will make you use your whole body while lifting. Focus on those 3 workout routines, and try to make the best of it before starting to do some other exercises which are isolating some part of your body. For example, you can go to the gym 3-5 times a week, and do one of those workouts each day, but be sure to make the most of it. Don’t be afraid to decrease number of reps in workout – you’re lifting heavy, so you don’t have to (and probably also can’t) do 10-12 reps like everybody recommends. Do 5-7 reps of heavy lifting, and you can also decrease number of reps while increasing weight you’re lifting. Also, it is recommended to do some cardio workout at least once a week – use a weekend to go for a run, walk or ride a bike. Be careful and try to use correct form while training to eliminate chance of injuries. You have to get out of your comfort zone to gain muscle mass, but don’t take it to far and harm yourself. Be patient, determined and consistent, and always follow your workout plan.
Third and final one. REST (Sleep like a baby)
Even if it sounds funny, your muscles are growing mostly while your sleeping. Of course, to do that, you have to make sure that you did all from above – eat like a beast and trained like a beast. If so, rest is the only thing that is missing to complete your day. Make sure to sleep 7-9 hours every night, it is important just as it is to do workout or to eat. You have to give your body enough time to rest and be ready for another day of training tomorrow. On the other side, if you trained like hell, you’ll definitely be dead tired, so it’s the only logical thing to do – turn off your cell phone, PC and TV and just relax and get enough rest.
Little motivation for the end. My favorite athlete for gain muscle mass is one and only The Rock. Follow him on Instagram for motivation: The Rock Insta