How to gain strength and muscle mass

How to gain strength and muscle mass
How to gain strength and muscle mass
Anonim

If you are looking to gain more strength and muscle mass, employ a training strategy designed to strengthen different parts of your body and increase your overall mass. Eat a muscle-building diet, and consider taking supplements to help you get bigger, faster.

Steps

Part 1 of 4: maintain a tall and strong physique

Gain More Muscle Mass and Strength Step 1

Step 1. Monitor your progress

As you begin to gain strength and muscle, keep track of your weight gain, how much you can lift, and what exercises you perform from week to week. This will help you understand what works for your body and what doesn't, and will prevent you from ineffective training.

  • If you find that a certain muscle group doesn't seem to be making significant gains, change your exercises to see if something works better.
  • Modify your diet as needed to help you lose fat and gain muscle. Experiment with different ratios of protein, fat, and carbohydrate to find a balance that helps you reach your weight and fitness goals.
Gain More Muscle Mass and Strength Step 2

Step 2. Get plenty of rest

When you are in “workout” mode, it can be hard to remember how important it is to rest between workouts. Your body needs time to repair itself after a workout. Don't overdo it, or you may find yourself sitting on your couch with a straining instead of exerting yourself to muscle exhaustion.

Sleeping well is another essential aspect when it comes to gaining mass and strength in a healthy way. Try to get 7-8 hours of sleep a day

Part 2 of 4: do muscle-building exercises

Gain More Muscle Mass and Strength Step 3

Step 1. Work your legs with squats

Stand with your feet shoulder-width apart and keep the dumbbells in your hands over each shoulder. Lean forward slightly, keeping your head back, and bend your knees until your thighs are parallel to the floor. Slowly return to the starting position.

  • Do 6 to 8 repetitions and 3 to 4 sets. Rest for about 45 seconds between sets.
  • To increase the difficulty of this exercise, straighten the weights perpendicular to your chest and do a squat holding them in front of you rather than keeping them at your shoulders. It will also give your arms an opportunity to work.
Gain More Muscle Mass and Strength Step 4

Step 2. Strengthen your back with deadlifts

Stand with your feet shoulder-width apart with the weights on the floor on either side of your body. Bend over at your waist, grab the weights, and straighten into a standing position. Slowly lower the weights back to the floor.

  • Do 6 to 8 repetitions and 3 to 4 sets. Rest for about 45 seconds between sets.
  • To increase the difficulty of this exercise, bend at your waist, grab the weights, straighten to a standing position, then lift the weights up to your chest and then over your head. Lower them again to your chest, then at your sides, bend down at waist level and lower them to the floor.
Gain More Muscle Mass and Strength Step 5

Step 3. Get bigger arms with pull-up exercises

Grasp a horizontal bar with your palms facing you. Lift your body with the legs crossed behind you until your chin is above the bar, then slowly bring your body back to the starting position.

  • Do 6 to 8 repetitions and 3 to 4 sets. Rest for about 45 seconds between sets.
  • To increase the difficulty of this exercise, wear a weighted belt around your waist. Increase the weight as you gain strength.
Gain More Muscle Mass and Strength Step 6

Step 4. Do bench presses for a bigger torso

Lie down on an exercise bench with your feet flat on the floor. Hold a barbell or two dumbbells in a resting position on your chest. Lift the weights above your head, extending your arms and straightening your elbows. Bring the weights back to your chest.

  • Do 6 to 8 repetitions and 3 to 4 sets. Rest for about 45 seconds between sets.
  • Avoid using too much weight when doing bench presses. The key is to use your chest muscles, not a swing or your legs, to lift the weights.

Part 3 of 4: Establish an effective training strategy

Gain More Muscle Mass and Strength Step 7

Step 1. Strengthen your body two or three times a week

If your goal is to build muscle mass and increase your strength, working out every day is counterproductive. Your muscles need to repair after every workout. Without sufficient rest, you will not be able to achieve the desired body mass.

  • As your body increases in mass, you can reduce your workouts even further. You will indeed need longer periods of rest in order to repair your muscles which have become bigger.
  • On the days when you're not weight training, you can continue to be physically active. Perform cardio exercises like jogging, swimming, biking or even brisk walking to keep you moving.
Gain More Muscle Mass and Strength Step 8

Step 2. Your sessions should be kept short

You don't have to train for hours on the same day, in fact, if you exercise for too long you risk damaging your muscles, which can lead to a period of forced rest. Your sessions should last from 1/2 hour to an hour.

Gain More Muscle Mass and Strength Step 9

Step 3. Work different muscle groups on different days

Rather than training your whole body during each workout, it's best to divide your muscle groups so that some parts of your body have time to rest while you focus on others. Create a schedule and stick to it, so you don't accidentally overtrain a certain muscle group.

Gain More Muscle Mass and Strength Step 10

Step 4. Train to muscle exhaustion

Bodybuilders have found that training in short, intense sessions leads to greater mass and strength than in easier, longer sessions. "Muscle failure" means exercising until you can no longer physically do one more set. You will need to find the correct weight for each of your muscle groups to be effective.

  • To find the weight to achieve muscle failure, choose a weight that you can lift 6 to 8 times before your muscles can no longer. If you can do 10 reps without breaking a sweat or feeling too tired, you need to add some weight. If you cannot do 1 or 2 repetitions correctly, reduce the weight.
  • Attempting to lift too much weight before you have become strong enough to do so can damage your muscles, and it is also counterproductive. Start with the correct weight and give your muscles time to build up. Soon you will find that the weight you are using has become too light, when this happens, increase the weight 2 or 4 kilograms until you reach muscle failure again.
Gain More Muscle Mass and Strength Step 11

Step 5. Use the correct posture when exercising

Another essential aspect of building muscle mass is adopting proper posture. If you don't, you risk injuring your muscles, and you also won't be able to exercise as effectively as you should. Keep these tips in mind during your sessions.

  • Begin each repetition with your arms or legs fully extended. This will make it harder to lift the weights, instead of starting with your elbows or knees bent.
  • You should be able to complete each exercise using the correct technique. If for example you can't lift your dumbbells over your head with your arms fully extended, then you should probably use lighter weights.
  • Do not use momentum to lift your dumbbells. Lift with regular, controlled movements. Return the weights to their starting position slowly rather than dropping them.

Part 4 of 4: Eat a Diet That Promotes Muscle Strength

Gain More Muscle Mass and Strength Step 12

Step 1. Eat lots of protein

Muscles need protein to grow and strengthen, and when you work on strengthening them every week, you need to feed them plenty of protein-rich foods. Be creative about your protein sources, not all your fuel has to come from meat.

  • Chicken, fish, beef, pork, and other meat products are great sources of protein. Other animal products like chicken or duck eggs are also good choices.
  • Almonds, leafy vegetables, legumes and other vegetables also contain protein.
  • Soy products like tofu can also help your protein intake.
Gain More Muscle Mass and Strength Step 13

Step 2. Get your calories from healthy sources

Eating foods that make your body fat will help you look big, but not strong. You want to reduce the layer of fat between your muscles and your skin so that your toil becomes more visible.

  • Avoid eating fried foods, snacking, going to fast food, and foods high in calories and low in nutrition.
  • Eat plenty of fruits, vegetables, whole grains, and other foods that contain healthy calories.
Gain More Muscle Mass and Strength Step 14

Step 3. Supplement your diet

Many bodybuilders facilitate the process by using a variety of muscle building products. Creatine supplements are a popular choice, as they have been shown to build muscle without harmful side effects. The supplements are available in powder form and should be taken several times a day for maximum effects.

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