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5 Rules for Building Muscle Mass

athlete looking over shoulder

Do you want to boost your strength training? Is it time that you took things to an entirely new level? Building muscle mass is an ongoing journey. It doesn’t happen overnight and you need to dedicate yourself to this goal if you want to get it right. Still, there are some golden rules you should follow when you first start out. Here are five things to remember when you’re looking to get stronger.

5 Rules for Building Muscle Mass

1. Make Sure You Eat Enough Calories

Here’s a simple enough equation. Building muscle mass means gaining weight. And, to gain weight, you need to consume more calories than you usually would. So, if you’re currently eating the same old diet you’ve always had but trying to build extra muscle, you’re going to have a seriously hard time.

You need to change your nutrition plan sooner rather than later. Failing to consume enough calories while undergoing intense workouts could lead to fatigue and even burnout. Don’t make that all-too-avoidable mistake. Give your body the fuel that it needs to recover fully and start to build more muscle.

2. Eat the Right Kinds of Calories

It’s not merely about eating more calories but also making sure that you consume the right kind of calories. Feasting on a deep-fried piece of chicken and a large order of fries after an epic workout is likely not the smartest way to go.

You may need to increase your protein intake, as this helps your body to produce more muscle, and eat more carbs, as they offer you slow-release energy. Plus, your muscles need carbs to replenish themselves and grow.

At the same time, cutting back on fat might be a good idea. 

What you drink post-workout matters too. One study from McMaster University found that drinking whole milk directly after your strength training could mean that you build around 40% more muscle mass.

Redefining your nutrition plan so that it supports your muscle recovery and production is absolutely essential. Take some time to reevaluate your diet.

3. Don't Overtrain, or You'll Burn Out

Training hard and building muscle mass go hand-in-hand. However, if you don’t give your body a proper recovery period, you could be heading for a burnout. Your muscles need time to rebuild after you’ve stretched and worked them. Without that rest bite, they won’t be able to keep training and you could hit a wall.

Red flags include mood swings, low performance levels, fatigue, and irritability. If you start to experience any of the above on a regular basis, you could be guilty of pushing yourself too hard. In the long-run, this mistake will only slow down your training.

4. Choose the Right Weights for You

Struggling to pick the right weights for your fitness level? Believe it or not, opting for ones that are currently within your range could still help you when building muscle mass. While the age-old advice recommends that you push yourself to your limit and opt for the heaviest weight you can manage, there could be another option.

Another intriguing piece of research from McMaster University suggests that using lighter weights and completing more reps could be as effective as using heavy weights in short bursts. This method also means that you can avoid training burnout and work within your own limits.

When you’re training, think carefully about the weight you use.

5. Add Compound Exercises to Your Programming

One of the most effective ways in which you can build muscles is to do compound exercises. These are moves that work more than one muscle group at a time, which means that you can work on improving a range of muscles rather than merely one area.

Examples of these types of moves include squats, chin-ups, dips, deadlifts, and bench presses. When you’re planning out your programming, including compound exercises could be your secret weapon in building muscle mass. Plus, since your groups of muscles have to work in sync to complete each exercise, it encourages muscle symmetry too.

Ready to get started and build some serious muscle? There’s no time quite like the present. Why not create a new training plan today and put it into motion? The sooner you begin your strength training, the sooner you can reap the rewards. Follow these rules and you’re sure to be on the pathway to success.



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