You don't have to be a bodybuilder to want to increase your muscle mass. Many people who start lifting weights wonder how they can put on muscle weight. You may be surprised at how simple the steps to putting on weight are. Before you step into the gym, acquaint yourself with the steps to properly put on muscle mass to make sure you do so in the proper, healthy manner.
Step 1
Increase the number of calories that you eat in a day. Rachel Cosgrove, writing for Men's Fitness, advises weightlifters to consume an additional 500 calories per day. You should consume these calories in several small meals throughout the day, rather than a few large ones.
Step 2
Eat lots of protein. You can acquire protein through making your own protein shakes. Your local grocery or supplement store will have protein for your shakes. Lean red meats are another source of protein. Vegetarians and vegans can get protein through soy and seitan.
Step 3
Work out the whole body. You can do this either through working out the whole body in a single workout, or by splitting up your workout into the upper body and the lower body.
Step 4
Control your workout. It's best to do sets with 12 reps, according to Men's Fitness. Your workouts shouldn't last any longer than 45 minutes. Do your workouts with heavier weights at a controlled, low speed. Once in a while you should do a set with one rep at your maximum weight.
Step 5
Stretch after you end your workout. This will help your muscles to rest properly after your workout -- one of the key components of putting on muscle mass.
Step 6
Get proper rest after your workout, including seven to eight hours of sleep. This gives your muscles time to repair themselves. Muscles don't grow during a workout, but rather while you are at rest.
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