How to Build Muscle Mass
People known as “hardgainers” – who have great difficulty in gaining weight – can achieve this goal by building up lean muscle mass.
Compared to increasing one’s food intake, building muscle is the healthiest way to gain weight. Building muscle mass is achieved by observing the principle of progressive overload or incremental resistance. Here, you gradually increase the loads that you impose upon your muscles, so that you produce a physiological response which would make them become bigger as well as stronger. For progressive overload to be safe and effective, the program that you will follow should be systematic in approach.
Best Exercise Regimen
While there are several workouts that supposedly help you to build muscle mass, you should observe a regimen that strictly follows the progressive overload principle.
All the major muscle groups of your body – namely your arms, shoulders, chest, core, back and legs – should be given a completely workout at the most 3 times weekly. If you prefer variety in your regimen, you can opt for split routines. In a split routine, you will train specific muscle groups on certain days. You need to sure that all muscle groups are given a good workout during a cycle of one week.
Whether you do a complete workout or split routine, it is advisable to start with 1 to 3 sets of each exercise consisting of 8 to 12 repetitions. If you have successfully accomplished the number of reps that you have set for yourself, increase the weights that you lift until the point that you can again do a complete set. While you can produce the desired results with a complete body workout, split routines would require greater effort on your part.
One important aspect of weight training that you should always remember is the adaptability of the human body. If you lift the same weights over and over again or just focus on one specific type of training regimen, your body adapts to the load so that you gradually stop building muscle mass. To counter the body’s adaptation, observe periodization (which involves working out your body by using a variety of training approaches, such as pyramids, slow training, eccentric training or super-setting, of periods lasting 1 to 4 weeks in duration).
Rest
While healthy nutrition and an effective regimen are necessary to attain muscle growth and weight gain, one very important factor that most hardgainers fail to consider is getting enough sleep and rest. Remember that it is not during a workout that you build muscles. You stimulate muscle growth when you exercise. However, actual growth and bulking up of muscles occurs while you sleep. Even if you eat lots of proteins or pump iron several hours a day, you will not produce the bulky muscles or weight gain that you desire. It is essential that you get at least 8 hours of sleep at night so that your body will grow new muscle tissues and repair, heal and rejuvenate existing muscles.
Some Important Tips
Before you start working on building up your muscle mass, here are some important tips that you will need to consider…
There is no truth to the advice that if you exercise more, the more muscle you will gain. For a complete workout, you only need to train 3 times weekly. With split routines, you only need to work out each body part 2 times a week.
Always make it a point to change the exercises in your program after every 4 weeks.
Observe a balanced and effective diet plan to achieve weight gain
Always observe proper form and posture when performing exercises to achieve the most gains and prevent injuries.
Finally, make a firm commitment to follow your muscle building program religiously so that you will produce the desired results.
Hope you enjoyed this article and that it gave you information to help you out. Till Next time!
Alex
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