Unfortunately, there is no simple answer to the question of how to gain muscle mass. The one approach that works is making sure to carry out a balanced, overall training regimen that attacks the issue of how to gain muscle mass from multiple fronts. In this article we'll look at some of the most important things you can do to gain muscle mass.
First of all, strive for progressive overload. This simply means that you will not gain muscle by doing the same thing every time. Every training session you will need to add reps or increase the weight that you are lifting in order to ensure that your muscle grows. The key is to stimulate your body by increasing the demand for muscle. Basically, you will need to find your breaking point and start building from there. Most of the time, eight to twelve reps of any exercise are ideal for muscle growth. If you use higher weight but less reps you will definitely become stronger but your muscle will not grow as effectively. High rep ranges are not optimal. In other words, find a weight that is too heavy for you to achieve more than a dozen reps but that allows you to at least get to eight reps each time. Also, a single set is not enough. You will want six to nine reps for each muscle you are working. It is also important to not work out too long. At the 45 minute mark, catabolic hormones are released, which actually reduce muscle tissue!
Muscle growth is not possible if you don't give your body the building blocks it needs in order to grow muscle. In this case, the building blocks are in food, particularly in the form of protein. In fact, one of the most common answers to how to gain muscle mass is eat, eat, eat! Basically, when you are trying to build muscle, you are tearing your muscle tissue at a cellular level and then allowing it to repair itself and grow back. A bodybuilding diet requires you to eat a lot in order to do that. However, you will need to eat enough to grow muscle without putting on excessive fat. To do that, you will need to eat a lot of protein, especially after each weight training session. You may be surprised at how much protein your body needs, in fact. To calculate it, simply multiply your lean weight in kilograms (that is, your weight without your body fat weight) by 2.75. The resulting number is the amount of protein you need each day. Many bodybuilders also recommend eating one gram of protein for every pound you way. So, a 150 pound man would need to eat 150 grams of protein each day.
You will not gain muscle mass if you don't take care of your lifestyle. Because of that, do not overlook the importance of getting enough sleep and drinking plenty of water. Most importantly, relax! Stress will definitely interfere with muscle growth.