To gain muscle mass, you need to maintain a positive energy balance, meaning you must consume more calories than you burn. It takes approximately 7000 additional calories to build one kilogram of muscle. Increasing your muscle mass more quickly and efficiently is possible if you use the right methods. Keep in mind that everyone has a unique body type. Here are some tips to help you achieve your goals:
Lift Heavy
Use heavier weights and fewer repetitions when working out. You should only be able to perform 4-8 reps with the appropriate weight. Using heavy weights with short reps puts more strain on your muscles and nervous system than using lighter weights with high reps. Sets should be separated by 2-to-3-minute break inactivity.
Consider performing more reps or using a heavier weight than in your previous session. As a result, after every intense training session, you must allow your body time to recover because it has been strained and bears multiple small scars as a result. When you take a break, you gain muscle growth, especially if you sleep instead of going to the gym. Don’t work out the same muscle group more than once or twice a week, and get enough sleep.
Eat More Calories
If you want to bulk up, consume at least a surplus of 500 calories per day. The extra calories are required for muscle growth and repair when strenuous exercise damages muscle tissue. However, avoid consuming foods that are high in empty calories and instead go for those that supply you with the essential nutrients for building muscle.
Most people fail horribly at their muscle-building objective because they don’t pay enough attention to the crucial aspect of nutrition. Weight training is more than just lifting weights. Muscle fibers are torn apart in the gym, but without the proper nutrition, muscle growth is practically impossible. You must eat 5-7 times a day, every 2-3 hours, to keep your body anabolic and growing muscle. Every meal you consume should have high-quality protein, healthy fat, and complex carbohydrates.
Consume More Protein
Protein-rich diets help grow muscle only when combined with intensive physical activity. Your body can’t develop new muscle if you don’t consume enough protein. Carbs provide a quick source of energy for the body, whereas protein contains all the essential amino acids needed to grow and repair muscle. Protein intake should be at least 1.4 grams per pound of bodyweight if muscle building is your goal.
Get Good Fats Into Your Diet
The amount of dietary fat you consume has a direct impact on how much testosterone you produce. When striving to grow muscle mass, you’ll need more testosterone, which is fueled by a higher intake of dietary fat. Essential fatty acids, not saturated fats, should be your primary focus when making dietary changes.
According to the findings of this study, taking fish oil supplements was associated with higher semen volume, total sperm count, and testis size; lower FSH and LH levels; and higher free testosterone to LH ratio among young men compared with no supplement intake.
Take a Multi-Vitamin
Weight training raises the body’s need for various nutrients as zinc, iron, magnesium, calcium, and selenium. Taking a multivitamin ensures that you will not be deficient in any of the key vitamins and minerals. Muscle weakness, cramping, and weariness are all symptoms of a deficit.
No More Cardio
Weight training and cardio should not be done at the same time. Aerobic exercises burn muscle, so cutting back on them when you’re bulking up will help you gain more size and strength. When you’re in the cutting phase, you can increase your cardio to help you lose fat and develop rippling muscles.
Rest
Rest is required for muscle growth because muscles repair microscopic damage and expand while they are resting or recovering. If a person does not give each muscle group a break, their recovery will be hampered. An additional consequence of poor recovery is a reduction in fitness gains as well as an increased risk of injury. Resting the body is as vital as dieting and training. Aim for a daily sleep time of seven to eight hours. Muscles grow when you’re at rest.
Drink Enough Water
Drinking more water can help you gain muscle mass. You don’t need any special skills or knowledge to do this. Water’s importance in the human body cannot be overstated, as it serves so many important functions. Water makes up 70–75 percent of your muscle mass. Adding more water to your diet will not only make your muscles look bigger and healthier, but it will also make you stronger.