Wondering how to gain muscle mass?
If you’re new to muscle building and are looking to put together a workout program that is going to help you gain lean muscle mass, then there are a number of things that you should be keeping in mind to ensure that you see maximum success.
While you may think that the process of gaining muscle mass just means going into the gym and lifting weights, it’s really much more than that.
You have to factor a lot of different elements into the equation if you hope to produce the best results possible for your time.
Let’s take a quick look into the best techniques that you should be using to increase muscle mass quickly.
1) Structure Your Exercises Properly
The very first thing that you should be doing to reach your goals is make sure that you’re structuring your exercises properly. This means selecting movements that are going to really target a large number of muscle fibers at once and allow for full requirement as you move through the pattern of movement.
When you utilize movements that work many larger muscle groups as opposed to smaller muscle groups, this is going to cause a larger hormonal response in the body, meaning that you’ll get the testosterone release needed to maximize muscle building.
The best exercises that will help you accomplish this goal include squats, deadlifts, lunges, leg press, step-ups, bench press, shoulder press, bent over rows, and pull-ups.
If you can make sure that the foundation of your program consists of these movements, you can feel confident you’re on the right track.
2) Keep Adding More Weight To The Bar
The second must-do if you want to build muscle quickly is to make sure that you’re always focused on adding more weight to the bar.
Never let your body get too comfortable. As soon as you let it get comfortable, it knows exactly what’s going on and will see no further reason to change.
Why should it? It can handle what you’re dishing out to it perfectly fine as it is.
To get your body responding, you have to push it past its limits and the single best way to go about doing this is to increase the weight that you’re lifting.
As soon as you can get to the upper end of the rep range that you want to use comfortably, that’s your signal that its time to increase the weight you’re lifting.
As you do so, you’ll find that you have to go down a few reps as your body adjusts to this new weight, so adjust accordingly.
You definitely won’t be able to increase the weight on each lift every session, but you should see a constant trend upwards.
3) Start Using Advanced Techniques To Shock The Muscles
After you’ve been on a program to help you increase muscle mass for a while, then another thing that you should be looking into is some of the advanced techniques that you can use to shock your muscles so that you see even further results yet.
Sometimes you will hit a strength plateau where you just can’t lift any more weight on the bar and when this occurs, then it’s time to implement one of these advanced techniques where you will stimulate the muscles from a different manner.
Some of the advanced techniques to consider include supersets, where you pair two exercises immediately back to back without resting in between, drop sets, where you lift your regular weight level for the first set and then immediately drop down five pounds before completing a second set, or pyramid sets where you move throughout a variety of different rep ranges over the course of five or six sets.
Each of these techniques will provide slightly different stimulation for the body and help to enhance your strength level a little bit more, shocking the muscles into growing stronger and bigger.
4) Be Sure Rest Is Factored Into Play
Another vital component of a program to help increase muscle mass is rest. Often people get so focused on what they’re doing in the gym, they completely forget to think about what they’re doing outside of the gym.
If you really want to see the most optimal results, you need to take both elements into account.
When you go into the gym, you’re going to be breaking your muscle tissues down and then when you’re out of the gym, you’re going to be building them back up once again.
If either one of these processes is missing, you’re never going to make progress as you’re only satisfying half the equation to build muscle.
You need to create the muscle tears that cause the body to want to grow stronger and then you need to give the body that time to repair these tears and get stronger. If that time for repair is not in place, you’re just going to get weaker instead.
Remember that not only do you require 48 hours of rest each time you work a given muscle, but your central nervous system will need a few days of rest each week as well.
Your CNS is going to be subjected to high levels of stress regardless of which muscle group you happen to be working in the gym and if it starts to get overworked, your strength level will go down for every muscle in the body.
Never forget about CNS recovery along with your muscle recovery.
So there you have the top priorities that need to be in place if you want to see how to gain muscle mass effectively and completely transform your body.
If you work hard in the gym, rest hard, and make sure that you also get top notch nutrition into place so that you’re providing your body with the raw materials it needs to build muscle, then you will definitely be on your way to reaching your end muscle building goals.
For more help formulating an exact program to follow that will help you reach your muscle building goals, be sure to check out the No-Nonsense Muscle Building Program.