Gaining mass – size, bulking up and building muscle are what most of us guys think about when we start hitting the gym. All these take time and are done through hard work. They say the heavier the weights, the stronger you become and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. If you lift heavy weights then you can gain muscle mass naturally – providing you can handle the weight and are lifting properly. Most people try to build muscle by doing high rep isolation exercises until pumped and sore. Can you lift heavy enough to trigger muscle growth? Compound exercises are a great way to build muscle and should be incorporated into workouts. We have 7 ways to build muscle, bulk up, increase mass and size.
7] Do Compounds
Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. The bulk of your routine should consist of heavy Squats, Bench, Deadlifts, Overhead Presses and Barbell Rows.
Read more https://stronglifts.com/build-muscle/
6] Work The Biggest Muscles
You will build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. These can grow quickly if done right. Lift weight heavy enough to do 8-10 reps and make sure you have the right technique and are doing it nice and slow. Make sure you nail the technique and to do that start with no weight and practise the movement until you nail it, then add weight.
5] Use Barbells
Barbells involve more muscles and trigger more growth – you can lift heavier weights with barbells. If these are used right you can see some serious gains over a period of time. Make sure you include these in your work out and use free standing barbells not the ones attached to machines. You can use machines when starting out and gaining then move to free weights.
4] Lift Frequently
The more you train a muscle the more it will grow. Set a schedule for yourself and train 2 muscle groups a day. So you can do back and biceps on Monday, chest and triceps on Wednesday as these groups work with each other (when you do chestpress you train your tricep a little also), and legs and shoulders on Friday. Keep a schedule and stick to it.
Your muscles need to recover from your workouts to grow bigger and stronger. Help your muscles recover by eating good food, drinking water and sleeping. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. Your muscles grow when you’re resting, not when you’re working out.
2] Eat Often
Try to eat every 3-4 hours. Otherwise you can limit the rate at which your body builds new proteins. Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume around 20 grams of protein every 3 hours. Make sure you drink plenty of water as your body is made up of mostly water. If you are not getting the protein you need then have a protein shake to make up for the grams of protein that you missed.
1] Eat More
Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there is not much food in your body. Eat as much as you need to grow muscle and make sure you know what you eat and how much so you don’t gain fat instead. Eat more of the right foods in as much quantity you need to make the gains you need. Everybody is different – find out what works for your body and you and stick to that. Body builders with huge muscle mass need more protein and calories than people with smaller muscle mass.