10 Tips To Help You Build Muscle Mass Fast
Gaining muscle mass can be a challenge, but it is possible to do so if you are dedicated to your goals. Use these 10 tips to help you build muscle mass and reach your fitness goals.
1. Eat plenty of protein – Protein is essential for building muscle, so make sure to eat plenty of high-protein foods such as chicken, fish, eggs, and tofu.
2. Get enough calories – To build muscle, you need to consume more calories than you burn. Aim for only 200-250 calories more, otherwise, you will add fat. Make sure to eat plenty of healthy foods such as fruits, vegetables, and whole grains.
3. Lift heavy weights – To build muscle, you need to lift heavy weights. This will help your muscles grow larger and stronger.
4. Do compound exercises – Compound exercises are exercises that work for multiple muscle groups at the same time. They are great for building muscle mass because they allow you to lift heavier weights and get more work done in less time.
5. Give your muscles time to rest – It’s important to give your muscles time to recover and grow between workouts. This means you should not work the same muscle group two days in a row. Instead, alternate between different muscle groups on different days.
6. Stay hydrated – Drinking plenty of water is essential for good health, and it’s also important for building muscle mass. Make sure to drink more than the recommended eight glasses of water per day. If you are sweating a lot during your workouts, it is important to hydrate properly.
7. Get enough sleep – Sleep is important for overall health, and it’s also crucial for muscle growth. Aim to get at least eight hours of sleep per night.
8. Avoid unhealthy habits – Smoking, drinking excessive amounts of alcohol, and taking steroids are all unhealthy habits that can hinder muscle growth. So make sure to avoid these things if you want to build muscle mass.
9. Eat healthy foods – To build muscle, you need to fuel your body with healthy foods. Eating plenty of fruits, vegetables, and whole grains will help you reach your goals.
10. Be patient – Building muscle takes time and effort, so don’t expect overnight results. Stick with it, and you will eventually see the gains you’re looking for.
10 Exercises To Build Muscle Mass
Below are 10 exercise tips to help you build muscle mass and should be included in your training regime if you are wanting to increase you muscle size.
1. Deadlifts: Muscles worked: quads, hamstrings, glutes, lower back, traps, lats
2. Squats: Muscles worked: quads, hamstrings, glutes, lower back
3. Bench Presses: Muscles worked: pecs, delts, triceps
4. Overhead Presses: Muscles worked: delts, triceps
5. Barbell Rows: Muscles worked: lats, biceps, traps
6. Chin-Ups: Muscles worked: lats, biceps
7. Dips: Muscles worked: pecs, delts, triceps
8. Farmer’s Walks: Muscles worked: forearms, shoulders, upper back, core
9. Kettlebell Swings: Muscles worked: hamstrings, glutes, lower back
10. Sled pushes/pulls: Muscles worked: quads, hamstrings, glutes, calves, core
These are the best exercises to gain muscle mass. Deadlifts, squats, bench presses, overhead presses, and barbell rows should be included in your routine if you want to build muscle mass.
These lifts work multiple muscle groups at once and help you build strength and size quickly. Chin-ups, dips, farmer’s walks, kettlebell swings, and sled pushes/pulls are also great exercises for building muscle mass.
These exercises target specific muscle groups and can help you add definition to your muscles. Include these lifts in your routine to build the best possible physique.
10 Healthy Foods To Gain Muscle Mass
If you’re looking to gain muscle mass, you need to make sure that you’re eating the right kinds of foods. There are certain healthy foods that will help you to achieve your goal. Here are some of the best ones to eat:
1. Eggs – Eggs are a great source of protein and other nutrients that are essential for muscle growth. Eat them scrambled, poached, or in an omelette.
2. Chicken – Chicken is another excellent source of protein. It’s also low in fat, making it a great option if you’re trying to gain muscle mass. Eat it grilled, roasted, or in a stir-fry.
3. Salmon – Salmon is a rich source of omega-3 fatty acids, which are important for muscle growth. It’s also a good source of protein. Eat it grilled, baked, or in a salad.
4. Yogurt – Yogurt is a good source of protein and calcium. Both of these nutrients are essential for muscle growth. Choose a plain yogurt so you can control the sugar content.
5. Sweet potatoes – Sweet potatoes are a great source of carbohydrates, which are necessary for energy during workouts. They’re also a good source of fiber, potassium, and vitamins A and C. Eat them baked, roasted, or mashed.
6. Quinoa – Quinoa is a complete protein, meaning that it contains all the essential amino acids your body needs for muscle growth. It’s also a good source of fiber and other nutrients. Eat it as a side dish or in a salad.
7. Beans – Beans are a great source of protein, fiber, and other nutrients. They’re also low in fat and calories, making them an ideal food for those who are trying to gain muscle mass. Eat them in a chili, soup, or salad.
8. Nuts – Nuts are a good source of healthy fats, which are necessary for muscle growth. They’re also a good source of protein and other nutrients. Eat them as a snack or on top of salads or yogurt.
9. Seeds – Seeds are a good source of healthy fats, proteins, and other nutrients. They’re also low in calories, making them a great option for those who are trying to gain muscle mass. Eat them as a snack or on top of salads or yogurt.
10. Protein powder – Protein powder is a convenient way to get the protein your body needs for muscle growth. It’s also low in fat and calories. Mix it with milk or water and drink it before or after workouts.
8 Recovery Tips To Help You Build Muscle Mass
When working out to build muscle, it is important to keep in mind the three key elements of muscle growth: tension, damage, and stress. Tension is the force exerted by your muscles during contraction. Damage is the microscopic tears that occur in your muscle fibers as a result of the tension. Stress is the body’s response to the damage, which includes inflammation and repair.
To maximize muscle growth, you must create enough tension, damage, and stress. This can be done by lifting heavy weights, using explosive movements, or both. However, if you do not allow your muscles time to recover between workouts, they will not grow. That’s why it’s important to include recovery days and active rest days in your workout routine.
Here are some recovery tips to help you build muscle:
1. Get enough sleep – Sleep is when your body repairs itself and grows muscle. Aim for 7-8 hours of sleep per night.
2. Eat a healthy diet – Eating a diet rich in protein, carbs, and healthy fats will help your body recover from workouts and build muscle.
3. Drink plenty of water – Water helps your body flush out toxins and repair cells. Make sure you are hydrated before, during, and after your workout.
4. Take supplements – Many different supplements can help you recover from workouts and build muscle, such as protein powder, creatine, and branch chain amino acids (BCAAs).
5. Get a massage – Massage can help reduce muscle soreness and promote recovery.
6. Foam roll – Foam rolling is a form of self-massage that can help reduce muscle soreness and promote recovery.
7. Stretch – Stretching helps improve range of motion and can prevent injuries.
8. Take a hot bath or use ice – Heat can help reduce muscle soreness and promote recovery. Cold water therapy is well known to aid in muscle recovery too.
Following these tips will help you recover from workouts and build muscle mass. However, keep in mind that everyone recovers differently, so listen to your body and do what feels best for you.