Muscle mass is a desired physical attribute among many young boys and men, and it is also valuable in several venues, including those of hard labor and some sports. Muscle mass can be a deciding factor in an individual's ability to complete a task or carry a workload. There are different ways to build muscle mass, and some can be very different from others. But when it comes to building muscle mass easily and quickly, the best thing you can do is be patient and make sure you are totally committed to gaining muscle.
Step 1
Lift weights three to four times a week. Exercise is essential to building muscle, and your body will respond to an increased workload by producing additional muscle mass. Rest days should be placed in between lifting days to let the muscles recover and rebuild. Cardio should also be limited, since the workload does little to increase muscle mass--running at sprint intervals is most effective since it stimulates muscle production.
Step 2
Eat regularly throughout the day, and consume a diet high in protein. Instead of eating three large meals, break your diet down into five or six smaller meals. This helps maintain a more regular metabolism and provides consistent fuel for the body. Additionally, diets high in protein are essential to grow the most muscle mass--for the most rapid muscle growth, consume at least one gram of protein each day for every pound you weigh.
Step 3
Get plenty of rest when you aren't exercising. Rest periods are when muscle mass is developed. The most critical period of muscle growth occurs at night while sleeping. Getting at least eight hours of rest each night provides ample time for the body to synthesize new muscle fibers.
Step 4
Mix up your workout routine. When the body becomes accustomed to a certain workload, it becomes more efficient at completing that work and doesn't burn calories or build muscle as quickly in order to adapt. But by integrating different lifts, interval workouts and other exercises geared toward surprising the body and shocking the muscles, you can achieve more rapid muscle growth and better results over a shorter period of time.
Things You'll Need
- Weights for lifting
- Protein supplements
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