How To Increase Muscle Mass

[ 0 ] March 7, 2016 |

Increase muscle massIt really is one of the most asked questions by anyone starting out at the gym, “How to Increase Muscle Mass“. Depending on your vintage, you might of grown up watching Arnold Schwarzenegger or Sly Stallone on the big screen, or if you are a little more modern, it might be beef cakes like Chris Hemsworth or Vin Diesel.

It doesn’t matter what your inspiration is, or why you in the gym. The secret to increasing muscle mass is actually really simple ….. Hard GOD DAMN Work.

There is so much information out there now, so many people want to the secret or short cuts, but the gods honest truth is it is just hard work on all levels.

1. Heavy Resistance Training.

If your just starting out in the gym. Start small and stick to 10 – 12 reps, a tleast for the first 6 months or so. You want to allow you body time to adapt to being made to change.  As you process, you want to be lifting consistently heavy weights, in the 6 – 8 rep range, and yes to failure.

Failure meaning your muscle gives out, or you use a spotter for the last 1 – 2 reps. Sets somewhere between 3 – 4.

Don’t be scared to change you routine often, every 3 – 5 months. Its about keeping your body guessing, and not getting stale.

2. Nutrition.

For gym rats starting out, its more about changing habits then really trying to dial in on nutrition. Start dropping out hollow carbs, ie. forget McDonald’s. Start eating clean and healthy and stick to whole foods like, whole grains, whole foods, and eat big.

3. Sleep

Now this is the interesting thing, always try for 8 hours. Fit in a nanny nap in the afternoon if you can. The whole idea of what you are doing is tearing your muscle down, then fueling the growth it needs with sleep and nutrition.

4. Cardio.

Cardio can be used to increase muscle mass. Yes we said it, use it as a warm-up, you don’t want to be trying to run marathons. Let’s face facts we’ve never seen a muscular marathon runner.

That it, 4 really easy tips for increasing muscle mass, at the end of the day just get your arse into the gym and start lifting iron.

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Category: Muscle

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Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

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