How To Gain Muscle Mass

A lot of people search the Internet for information about how to gain muscle mass and all they find are programs and supplements that promise fast results with little work. But the truth is that gaining muscle mass requires nothing but hard work and a high-protein diet; you don’t even need a gym membership.

In fact, as long as you own a set of free weights, you can do all of the necessary exercises in the comfort of your own home without paying forty or fifty dollars a month to go to the gym. In order to start gaining muscle mass, it’s necessary to build strength by doing bodyweight exercises or, if you have access to a gym, using a resistance machine.

These machines won’t help you gain significant muscle mass in the long run but they are helpful in preparing you to use free weights. Free weights are guaranteed to help you develop muscle faster and healthier than any other exercise equipment but they require some initial strength to use.

Unlike machines that only exercise one primary muscle or a small group of muscles, free weights exercise neglected ancillary muscles the development of which speeds the growth of overall muscle mass. Free weights are so useful because they require a larger range of motion and thus exercise a greater number of muscles in a single rep.

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To gain muscle mass quickly, I do about seven different free weight exercises each day in four sets of four reps each. By exercise in smaller sets, it’s possible to use higher weights and push the body further than if you were doing two sets of ten reps each.

This is the key to gaining muscle mass: never exercise in your comfort zone but instead always challenge your muscles. If your muscles don’t feel exhausted after a set of four reps, you’re doing it wrong.

I also include a series of burnout bodyweight exercises in my strength training routine that I have found help me gain muscle mass faster than some of my friends who exclusively use machines or free weights. My favorite bodyweight exercises are pull ups and push ups and each day I pick one and do two burnout sets.

Of course, this work means nothing if it isn’t paired with the right diet. The body needs a ton of protein during strength training so it’s important to eat a lot of fish and lean red meat when working out.

I find that it’s difficult to get the right amount of protein just from food so I also use two kinds of protein supplements: a whey protein and a casein protein. Through the use of supplements and eating high-protein food, it should be possible to ingest one gram of protein per pound of body weight every day.

Hopefully this article has helped you in your search for knowledge about how to gain muscle mass. It’s possible to gain muscle mass quickly and keep it by following this demanding regimen of free weight and bodyweight exercises and adhering to a high-protein diet. At home or at the gym, gaining muscle mass is possible as long as you are diligent and avoid shortcuts.

Read this other article that ties into this one perfectly called How To Gain Weight Fast.