Losing weight is the most common fitness goal globally, but some people are focused on adding muscle mass to their frame. These people often find it challenging to get all the information they need to increase their muscle mass and size since most fitness service providers focus on losing weight.
This article will go over all the basic things you need to do to increase muscle mass and transform your physique.
The Right Way To Gain Muscle Mass
Before diving into the things you need to do to increase muscle mass, let’s go over the three main body types:
- Ectomorphs: These people have the most challenging time gaining weight since they are naturally skinny people. They lose weight easily but struggle to gain weight.
- Endomorphs: These people are on the opposite end of the spectrum. They gain weight and muscle quickly, but they often struggle with weight loss.
- Mesomorphs: These people are in between the two body types listed above. They can gain or lose weight quickly, and they are typically the most athletic people.
If you are an ectomorph, gaining muscle mass will be a slow and steady process. You’ll need to eat more calories than you burn and lift weights regularly.
If you are an endomorph, you’ll need to be careful about not overeating and gaining too much fat. You can still bulk up, but you might have to put in a little more effort than someone with the mesomorph body type when it comes to your diet.
If you are a mesomorph, you’ll have the easiest time gaining muscle mass. You can still overeat and gain fat, but it’s less likely to happen than it is for endomorphs. Plus, you can easily lose any fat you gain when it’s time to shred.
Regardless of your body type, gaining muscle mass comes down to eating more calories than your body needs regularly and lifting weights.
Diet For Gaining Muscle Mass
If you want to gain muscle mass, you need to reach a calorie surplus regularly. This means you need to eat more calories than you burn. How many calories you need to eat daily depends on factors like your age, gender, activity level, and current weight.
A common way to find out how many calories you need is to use a calorie calculator. There are countless free calculators available online and in smartphone apps. Once you know how many calories you need, you can start planning your meals, so they give you 500 calories more than your body needs daily.
Aim to eat 3-6 meals per day and make sure each meal has a source of protein. Good protein sources include chicken, beef, fish, eggs, and dairy products. You should also include an assortment of fruits and vegetables in your diet.
In addition to eating enough calories, you also need to make sure you’re getting enough protein. Protein is the building block of muscle, so you need to make sure you’re consuming enough of it to gain muscle mass.
The recommended amount of protein for people who want to gain muscle mass is 1-1.5 grams per pound of body weight. So, if you weigh 150 pounds, you should be consuming between 150 and 225 grams of protein per day.
Besides getting adequate amounts of protein, you also need to ensure you’re getting enough vitamins and minerals. These nutrients are essential for many different processes in the body, including muscle growth.
A well-rounded diet is the best way to ensure you’re getting all the nutrients you need. However, you can also take supplements if you feel like you’re not getting enough of certain nutrients from your diet. Some supplements to consider when trying to increase mass include creatine, protein/mass gainer shakes, and multivitamins.
Exercise For Gaining Muscle Mass
In addition to eating a nutritious diet, you also need to exercise to gain muscle mass. Weight training is the top type of exercise for gaining muscle mass. Some people are hesitant to lift weights because they don’t want to get too big or bulky. However, it’s crucial to bear in mind that everyone responds differently to strength training.
If you don’t want to get too big, you can always lift lighter weights and do more reps. This will help you build muscle without adding too much bulk.
It’s also important to note that you won’t start looking like a bodybuilder overnight. It takes months, or even years, of regular strength training before you start to see significant muscle gains.
So, don’t be discouraged if you don’t see results right away. Stick with it and keep lifting those weights!
Start Slow
If you’re new to weight training, it’s essential to start slow and gradually increase the weights you lift. Doing too much too soon can lead to injuries. A good rule of thumb is to start with lighter weights and do more reps. Once you feel comfortable with this, you can increase the weights you lift while aiming for lower reps. If your goal is to maximize muscle growth, use heavier weights and aim for four to eight reps for each exercise. Add more weights when you find yourself doing more than eight reps.
As you get stronger, you can also start doing more exercise sets. For example, you might do three sets of eight reps when you first start lifting weights, then increase this to four sets of ten reps as you grow stronger.
Gradually increasing the amount of weight you lift and the number of sets you do is the best way to avoid injuries and ensure you’re getting the most out of your workouts.
Rest
It’s crucial to give your body time to recover between workouts. This means you shouldn’t be working out every day.
People trying to gain muscle mass should work out three to five times per week. This gives your muscles time to recover between workouts, leading to faster results.
Anyone Can Add Serious Muscle To Their Frame
If you want to gain muscle mass, you need to eat a nutritious diet and exercise regularly. Weight training is the most effective type of exercise for gaining muscle mass.
Remember to give your body time to rest between workouts. With consistency and dedication, you’ll be on your way to achieving your fitness goals!
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