How to build muscle mass: 10 effective methods

Some are measured by the steepness of smartphones, others by the speed of Internet traffic, and for some, the amount of muscle mass is important. If you classify yourself in the latter group, then you will definitely be interested in ten ways to painlessly increase the desired kilos in the shortest possible time.

Since the body quickly gets used to the loads, they must be periodically strengthened. Weight training is the best for this. It should be remembered that the load must be increased slightly. Either do more and more repetitions each time, or gradually increase the weight. You can’t do without the second: for those who want to acquire impressive biceps, an increase in working weight with each workout is a must.

8-12 reps

To build muscle, you need to repeat the exercises eight to twelve times. If you do only 3-6 repetitions, only muscle strength will increase, but the volume will remain in place. But if you repeat 15-20 times, of course there will be sense, because in this way you activate muscle work. But at the same time, overvoltage can seriously harm you. Therefore, we advise you to initially determine for yourself the average weight, which you can regularly do from 8 to 12 times.

To one muscle group - 7-9 approaches

So that hormones do not begin to be released, but at the same time, muscle mass grows, exercises should be done for about 45 minutes. This time is enough to perform 7-9 approaches for one of the muscle groups and to listen to the album "Flowers" by the inimitable The Rolling Stones against the backdrop of a workout.

You need to eat a lot to build muscle

While you are training, muscle fibers are being destroyed, followed by their replacement and new growth. And the fool understands that building muscle contributes to a plentiful balanced diet. At the same time, it is desirable to eat also with pleasure!

Proteins, proteins and more proteins

If you want to build muscle mass, memorize one simple equation: "Muscles = proteins." Many beginners, unaware of the existence of this formula, consume too little of such a precious trace element for muscle tissue, while complaining about the lack of any results.

To determine how much protein your emaciated muscles need, you need to convert your weight into pounds and multiply the resulting number by 1 gram of protein (454 grams in one pound). This way you will know your daily protein requirement.

If you have not been able to find or purchase a pure protein powder, do not hang your nose. In fact, there are plenty of natural foods that are high in protein. Here are the most basic ones:

Chicken meat

All cheeses without exception

Seafood and fish (salmon, tuna, shrimp)

Don't Forget Fats

After the consumption of fats in the body, the number of anabolic hormones that contribute to the development and growth of muscle mass begins to increase. These include insulin-like growth factor (IGF-1), testosterone, and growth hormone (growth hormone). Some bodybuilders use anabolic steroids to increase muscle growth. In fact, this is not a very good solution.

Drink plenty of water

The level of our strength and energy reserve in the body depends on how much water we consume. You should definitely drink at least 12 full glasses of liquid per day. In winter, the amount of water decreases slightly, but in summer it should be increased even more. Also lean on protein shakes.

Minimize your cardio!

How often do you train the cardiovascular system? Then do not be surprised that muscle mass began to grow more slowly. Only those who want to burn fat can perform cardio exercises, and then only after the main classes and for a maximum of 20 minutes. If you overdo it, catabolic hormones will begin to be produced, provoking the destruction of muscle tissue.

Organize a good sleep

In order for muscle mass to recover and grow, it is very important not only to rest, but also to get enough sleep. And that's why:

Only in deep sleep does the maximum release of growth hormones occur.

Metabolism slows down, due to which muscle tissue grows more actively.

The blood flow to the muscles becomes stronger.

Relax more often

During stress, a catabolic environment is created in the body. In parallel, the hormone cortisol is produced, which does not allow the body to waste energy reserves. Take a closer look at people: relaxed quiet people boast more impressive muscle mass than talkative and nimble people. A great example is Schwarzenegger. Calm, silent, and what muscles he has!