Gaining muscle mass can give you the body you always dreamed of while improving your overall health. Although you may see countless pills, programs and foods that advertise gaining loads of muscle mass quickly, you may find yourself interested in a more natural alternative. You can gain muscle mass healthfully and safely with long-lasting effects. Weight training combined with a protein-rich diet is the natural way to add muscle weight without any adverse side effects.
Progressive Overload Training
Progressive overload training refers to continually challenging your muscles to avoid hitting a plateau. When you begin a weightlifting program, your body will probably be challenged with lighter weights and minimal effort. As your body adapts to these new demands you will experience muscle growth as a result. Over time, however, your body will need increased challenge for you to continue to see muscle growth. Use weights with which you can only perform between six and eight repetitions; the last two or three repetitions should feel very difficult but not impossible. Each time the exercise becomes easier, increase the weight you're using.
Exercise Variety
The type of exercise you perform is just as important as the amount of weight you use. If you always perform push-ups for your upper body and squats for your lower body, you will eventually find these exercises are easy. Your muscles will also become familiar with these movements. The American Council on Exercise recommends that you alternate the type of exercises you use for each muscle group. Switch the exercises every three to four weeks to "confuse" your muscles. This confusion will provide your body with new obstacles to overcome, and in order to adapt, your muscles will gain more strength.
Protein
Nutrition provides the fuel your muscles need to perform daily activities, to engage in physical activity during workouts and to repair muscles after a strength-training workout. According to MensFitness.com, you should sip on a protein shake during your strength-training workout and drink another immediately following a workout. Include a serving of lean protein in each meal every day to continually support muscle growth. Lean protein is low in fat or fat-free and comes from foods such as fish, turkey, skinless chicken, whey and soy supplements.
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