The best way to gain muscle mass is not by swallowing a certain pill or injecting a serum into your arm. The actual approach takes hard work and discipline. Not only do you have to watch what you eat, but you also have to do particular exercises that are most beneficial at building mass. With a little hard work and discipline, you can expect to see a difference in your body within four to six weeks.
Step 1
Eat more calories, and keep your options healthy. Forgo the fast foods, deep-fried foods, sweets and refined white flour products in favor of nutrient-dense options like lean meats, low-fat dairy, fish, whole grans, beans, fruits and vegetables. Being that you want to gain muscle mass, increase your daily intake by 250 to 500 calories.
Step 2
Consume small meals throughout the day. This helps you maintain your increased calories, keeps your muscles well supplied with nutrients and also keeps your energy levels elevated. Create meals that are balanced with protein and complex carbs. A tuna sandwich on whole wheat bread with lettuce and tomato is a good afternoon meal option.
Step 3
Hydrate your muscles and body by drinking water instead of other high-calorie beverages. Avoid sweetened teas and coffees, slushies, processed fruit drinks, alcohol and soda pop. Aim for at least 10 cups of water a day.
Step 4
Perform compound exercises that involve more than one joint and muscle group. Bench presses, military presses, deadlifts, dips, twist curls and squats are examples of these. Aim for eight to 12 reps, three to four sets, and use the heaviest weights you can lift. Take two days off in between your workouts to recover fully.
Step 5
Perform cardio in small amounts. When you are trying to gain muscle mass, you still want to have a good aerobic capacity, but you do not want to overdo it because this can cause you to lose weight. Aim for 30 minutes of moderate cardio two times a week. You can do anything you enjoy, such as brisk jogging, elliptical training, inline skating, cycling or jumping rope. Do cardio on the off-days of your weight training.
Step 6
Sleep well every night. During sleep, a lot of muscle-building hormones are being released and the body goes into full recovery mode. Take advantage of this by getting seven to nine hours of sleep a night.
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