Building extra body mass comes in handy when you are trying to improve your performance in certain sports. Football, ice hockey, rugby and lacrosse all involve high amounts of impact throughout the game. By packing on more muscle mass, you will be able to withstand contact and administer contact with more efficiency. The plan to get there involves the right training practices, coupled with the right approach to dieting.
Step 1
Increase your caloric intake by 250 to 500 calories to give yourself extra fuel for building muscle mass. Monitor your calories for five days first to find out your current average intake. Add the numbers together, divide by five, then increase your calories. Utilize a free online service, such as the Daily Plate, if you need help tracking.
Step 2
Choose nutrient-dense foods instead of junk food. Stock up on leafy greens, fruits, vegetables, lean meats, fish, eggs, whole grains, beans, nuts and oils. Avoid anything that is high in sugar, sodium and saturated fat.
Step 3
Eat multiple meals to increase your energy levels and make it easier to reach your calorie goal. Have breakfast every morning and eat every two to three hours for the rest of the day. Combine protein, complex carbs and healthy fats with every meal. A lean turkey burger on a whole wheat bun with lettuce, tomato and half a handful of almonds is a meal example.
Step 4
Prevent dehydration and fat gain by drinking enough water. Avoid empty-calorie beverages such as sweet teas, soda, lemonade, fruit punch, slushies, dessert coffees and alcohol. Drink water throughout the day instead. The Institute of Medicine recommends that women get about 2.7 liters a day and men get about 3.7 liters a day. This comes out to about 11 cups and 16 cups, respectively.
Step 5
Execute multi-joint exercises to gain fast mass. Do exercises such as bench presses, overhead presses, bent-over rows, dips, lunges and stiff-leg deadlifts. Aim for 8 to 12 reps for four or five sets and take a day off in between your workouts. Use the heaviest weights you can handle and have a friend spot you to ensure you reach your rep ranges.
Step 6
Sleep at night instead of watching TV. If you do not get enough sleep, your body will be fatigued during your workouts, and your muscles will not have adequate recovery time. The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep per night. Follow these guidelines to increase your mass.
Tips and Warnings
- Multi-joint exercises work more than one muscle at a time and recruit a maximal amount of muscle fibers, leading to fast size gains. They also cause a high testosterone release in the body, which is a muscle-building hormone.
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