How to gain muscle mass

Have you ever wondered how to build muscle efficiently? Then you have certainly come to the right page. In the following article we’ll elaborate on how to gain weight and improve your strength.

Exercises

In order for you to grow some quality muscle you need to focus on compound exercises. Compound exercises involve two or more joints. These exercises help you stimulate the most muscle activity, as they include several muscle groups.

The Dip, Pull-Up, Push-Up, Handstand Push-Up, Squat and many more help you put on the most size.

Progression

Furthermore, progression plays a key role. You need to improve from workout to workout. Try doing some more repetitions or improve your form on the exercises you’re currently training. Keep track of every single routine you’ve done, a small notebook will help you immensely.

Nutrition

Protein is the most important building block necessary for muscle growth. Your daily intake of protein should consist of 1,5g per 1kg of bodyweight. Don’t cut back on carbohydrates, as they provide you with the needed energy when working out. Fats are highly important for the production of hormones.

Try eating more than your body burns over the course of the day. If you burn 2500 calories a day, try eating 500 more. We’ll link a calorie calculator down here, so you can find out what your body burns on a daily basis.

If you want a more detailed guide on nutrition, we have already written an article on this subject matter, we’ll link it down below.

Sleep

Sleep is a vital part of the muscle-building process. Your body regenerates damaged muscle fiber while you’re sleeping. Make sure to sleep at least 8 hours a day, so you can work out fresh and fit.

 

This was a basic guide on how to build muscle. We have several other articles on our website, so please make sure to check them out as well.