Muscle is heavier than fat, so you'll experience weight gain if you add muscle mass, for example if you need to bulk up for your sport. While synthetic drugs in the form of muscle supplements and anabolic steroids provide a means of building muscle quickly, these products can have adverse side effects, including an increased risk of heart attacks, impotency and ultimately death. You can avoid these risks by building muscle gain weight naturally.
Step 1
Lift weights slowly to demand more of your muscles, which can prompt muscle development and growth. While rapid repetitions may create an illusion that you are strong, the faster you lift a weight, the more you are relying on momentum to perform the lift rather your muscle strength.
Step 2
Follow each weight-training day by a rest day to allow the broken-down muscle fibers to repair themselves and allow new muscle fibers to develop. Strength train two to three days each week to reap the best results. Get plenty of sleep at night, which also encourages muscle regeneration.
Step 3
Limit your cardio on your off days to 90 minutes per session. Workouts that elevate the heart rate for the duration of the exercise help build lean muscle, opposite to the bulky muscle mass and weight you are trying to build.
Step 4
Train your weak muscles, as underdeveloped locations are ripe for muscle development and growth. Create muscle balance in your body and increase the amount of muscle matter you can fit onto your body.
Step 5
Provide your body with the fuel necessary to developing your muscles and improving your muscle mass. Eat complex carbohydrates and proteins, which contain the fuel needed to develop new muscle fibers. Drink plenty of water each day.
Step 6
Eat smaller, more consistent meals throughout the day; think five or six rather than three large ones to provide a consistent stream of fuel for your muscles to use in their growth. Avoid processed foods or those high in sugars, which can weaken your immune system.
Things You'll Need
- Weights
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