Exercising right, eating a healthy diet and getting plenty of rest are keys to gaining solid mass.
Whether they're trying to bulk up for a strength competition or just trying to look good for the beach, many men want to know gain solid mass. Eating can lead to fat gain and exercise can lead to losing mass, so how exactly do your strike a perfect balance between the two? Luckily, weight gain and muscle building experts have figured out use exercise, weight lifting and diet to achieve maximum results in gaining solid mass.
Instructions
1. Put tension on your muscles during your weight-lifting workouts. When your muscles are fresh, lift 80 percent of the maximum amount of weight you can lift for five repetitions. If your muscles are tired or fatigued after an aerobic workout, lower the weight you lift to 50 percent for five or more reps. Even though the weight is significantly less, it will not feel that way to your muscles, and they will be working just as hard to lift 50 percent as they would to lift 80 percent if they were fresh. Placing tension like this on the muscles strains them to build up in order to lift the weight more easily, causing an increase in mass.
2. Eat a diet that facilitates gaining muscle mass instead of fat. Increase the amount of protein you eat. Proteins are the building blocks for all cells and will help you increase the size of your muscle cells. Meats, dairy products and legumes are good sources of protein. Take caution not to eat too much protein; doing so could put stress on and potentially damage your kidneys. It is suggested that a 150-pound person should eat 52 grams of protein per day. Of course, protein alone won't build muscle mass, so it is important to put the protein to good use by lifting weights.
3. Pay attention to where you get your calories. Do your best to ensure that the majority of them come from high-nutrient, high-protein foods. Empty calories won't feed your muscle cells and will turn to fat instead of muscle. Avoid eating too many sweets and don't let your intake of carbohydrates exceed 60 percent of your daily diet. When counting calories, keep in mind that a pound of fat equals about 3,500 calories and that each pound of muscle burns anywhere from 30 to 50 calories per day while at rest.
4. Try a protein shake mix. If you find it difficult to increase your muscle size with your standard diet, make a protein shake as a supplement a few times per week before you work out. Do this in moderation to avoid the damages of too much protein in the body.
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