Few Simple Ways to Increase Muscle Mass

If you have been going to the gym regularly for some time, you must have had the opportunity to get different tips from different exercisers on how to increase muscle mass.

So, for example, a “giant” who lifts the weight you can only dream of, advises you to load as many weights as possible. Then, there’s the taut skinny guy, who suggests you eat only egg whites, and drink only protein shakes. The king of the bar, who could run to the moon and back, advises you to do cardio exercises.

The gym is full of different exercisers with different tips and instructions. However, it all comes down to knowing and applying a few basic rules:

1. Set yourself a goal for muscle mass

There are too many people who have only a general picture of what they want to achieve – to regain shape or to look good. These are general goals and will not help you much in realizing your intentions.

Set yourself a specific goal, such as having your biceps circumference be 38 cm, or for certain parts of your body to reach a certain circumference. This will increase your muscle mass in an appropriate way.

2. Familiarize yourself with all aspects of training

Myths circulating in the gym can distract you from the right path. Here are the facts you need to know

– Large muscle groups (chest, back, thighs) should be exercised before smaller muscle groups. Abdominal exercises can be done at any time.

– Several parts of the body should be exercised separately, although muscle groups (upper and lower chest) are not isolated.

– Some parts of the body should be separated, if there are upper and lower body parts.

3. Decide first on shape and then on weight

There are a large number of people who still think that with a greater load they will achieve greater muscle mass. It is always better to keep the correct shape with less load than vice versa.

With any lifting exercise, you should feel that the muscle you want to build is primarily working for you. For example, if you are doing biceps bends, and you feel your back working, then you have a bad form of performance.

The knees and elbows should be slightly bent. It is much easier to report an exercise with straightened elbows and knees, but that reduces the potential for building muscle.

Your spine should be straight, but not too stiff or too bent.

4. Eat right

You are wrong if you think that, due to regular exercise in the gym, you can eat whatever and as much as you want. Don’t eat too much protein, swallow supplements, or drink shakes. Eat natural foods in smaller portions and varied. For example, if you want to know how much protein you need to eat, multiply 1.8 grams by your total weight, and you will get the maximum.

5. Increase muscle mass while lying down

Sleep and rest are those periods when the body builds muscle mass. It takes at least 48 hours for the muscles to fully recover from the exercises. During that time, the muscle fibers are renewed and receive proteins from the body. If you don’t get enough rest, be sure that your muscles won’t grow either. Every person needs at least 8 hours of sleep during the night.