Some individuals can spend years going to the gym without gaining much muscle mass. With the time that is being invested in working out, you should expect more. If you are looking for real results and increased muscle mass, follow these simple rules.
Increase Caloric Intake
One of the most common reasons that individuals don’t see maximum muscle mass increases is that they aren’t eating an optimal number of calories. To gain mass you need to consume more calories than you burn. Adding oils to your food can give a quick calorie boost.
Eat Nutrient Dense Foods
Eating junk foods or fast food may increase your overall mass, but it won’t be the type of mass you are hoping to achieve. When gaining muscle mass, as opposed to fat, whole foods, such as steak and potatoes, will give quality mass instead of packing on pounds of fat. Extra calories don’t have to be from foods that are bad for you!
Focus On Compound Exercises
When attempting to gain mass, focusing on exercises that will affect the greatest number of muscles is key. Focus on staple lifts such as deadlifts, press lifts, rows and squats. Any exercises to boost vanity muscles can then be included.
Go Big or Go Home
Lifting heavier weights under a modified diet is the easiest way to build muscle mass. Since the overall goal is to achieve more strength with more muscle mass, continually pushing the upper level of your weights will vastly improve physical strength and muscle appearance. Make sure you properly warm up prior to adding more weight!
Maintain Sleep Schedule
During sleep, the body releases natural growth hormones to help promote muscle growth and recovery. When sleep levels aren’t met, the body will release cortisol. Some research has shown that when sleep goals aren’t met, the body will shed muscle.