How to Build More Muscle Mass

Man doing bench presses
Bench press (Image: IT Stock/Polka Dot/Getty Images)

You can make large gains in muscle mass quickly by eating whole foods and using the compound lifts. The compound lifts are those that use multiple muscle groups such as the squat, deadlift, chin up, row, bench press and military press. By training hard and eating smart, you can achieve noticeable gains in a little bit of time. You need to plan your training so that you are fully recovered for the next workout, create your meals to help you recover and grow and use your rest periods to ensure optimal performance. Consult your physician before beginning any diet or exercise program.

Train the Right Way

Step 1

Fitness Trainer doing squats with barbells
Squats (Image: Ibrakovic/iStock/Getty Images)

Squat heavy with good technique. Firmly hold a barbell on your upper back and shoulders, not your neck. Descend by bending at the hips, knees and ankles without rounding your back, then stand back up. Always use a safety rack or spotters.

Step 2

lifting weights
Dead lift (Image: matthiasdrobeck/iStock/Getty Images)

Dead lift heavy with good technique. Do this by walking up to the bar, placing your shins against it, reaching down and firmly gripping the the bar, then standing up without rounding your back or bending your elbows. Set the bar down along the same path.

Step 3

Man lifting weights
Bench heavy (Image: Comstock/Stockbyte/Getty Images)

Bench heavy using a full range of motion. Do not bounce the bar off of your chest, but come down all the way by flexing the shoulders and elbows. Push the bar to full extension after it touches your chest.

Step 4

Concentrated Woman Lifting Weight
Military press (Image: Jacob Ammentorp Lund/iStock/Getty Images)

Military press heavy with good technique. Start with the bar firmly on the front of your shoulders and your hands slightly wider than your shoulders. Keeping your wrists straight, push the bar over your head, moving your head out of the way if necessary. Lower along the same path.

Step 5

Row heavy. Do this by bending forward and gripping a bar with your hands wider than your chest, then pulling the bar into your chest. Do not round your back or bounce the bar off of the floor.

Step 6

Execute a full range of motion with chin-ups by gripping a bar with your hands slightly wider than shoulder-width. Pull yourself up until you have your chin completely over the bar, then lower yourself along the same path. Do not rebound out of the bottom of the repetition, as this puts you at risk of injury.

Eat the Right Diet

Step 1

roast chicken
Roast chicken (Image: Liv Friis-Larsen/iStock/Getty Images)

Eat plenty of protein from whole foods. These foods include beef, chicken, eggs, fish, milk and pork. Consume protein with every meal and snacks containing protein in between meals. Drinking extra milk in between meals is a simple way to get more protein.

Step 2

Fruit salad
Fruit salad (Image: Jupiterimages/Photos.com/Getty Images)

Eat plenty of carbohydrates. Get your sources from fruits, vegetables and whole grains. Consume carbohydrates with protein immediately following your workout to restore depleted sugar levels.

Step 3

Fresh Grilled Salmon
Salmon (Image: Brent Hofacker/iStock/Getty Images)

Eat enough dietary fat to keep your testosterone levels high. Get omega-3 and omega-6 fatty acids from fish, flax, nuts and seeds. If you are trying to bulk, do not worry about trimming every last bit of fat from your proteins -- enjoy the flavor.

Step 4

Man drinking water after the gym
Drink plenty of water (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

Drink plenty of water. Aim for at least 64 ounces a day, more if possible. Your muscles are approximately 70 to 75 percent water, and if you are training hard, you are sweating out a lot of it. Replace what you have lost.

Step 5

Chocolate Milkshake on Blue Gingham
Chocolate shake (Image: Bob Ingelhart/iStock/Getty Images)

Make shakes in between meals such as milk and fruit for extra calories. If you are seriously trying to bulk, a shake made from milk, ice cream, chocolate and peanut butter is a solid way to get in protein, fat, carbohydrates and extra calories.

Things You'll Need

  • Barbells

  • Plates for barbell

  • Squat rack or safety cage

  • Adjustable bench

Tip

If you have an injury that limits you from performing an exercise with good technique, substitute another and avoid the risk of injury. Ensure that you do as many sets of chins and rows as you do bench presses and military presses to achieve balanced development.

Warning

Do not over-train if you are trying to bulk. Keep your sessions short. Spending too long in the gym will cause you to burn calories, and your goal is to grow, not get smaller.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.