You’re probably wishing that you have more muscles on your skinny frame or that you just want to increase your body’s ability to metabolize. Regardless of what your goals are for wanting to have more muscle mass, the road to getting the amount of muscles you want isn’t easy. However, with a little of science and some professional advice, you will soon be on your way to gaining more muscle mass.
According to science, the best to create more muscles is to break the existing ones down first. This sounds unusual but it is true. Your muscles receive micro tears when you lift weights. During the healing process, more fibers are added to the muscles thus creating bigger mass. This doesn’t mean that you should stick to lifting weights but rather train different muscle groups doing aerobics and strength training to gain maximum muscle mass.
Here are a few tips that you should take into consideration if you are after bigger and stronger muscle mass.
- Start moving. If your goal is to build bigger and lean muscles, you should focus your attention on the four main workouts which are bench press, overhead press, squat, and deadlift. Doing these moves is actually beneficial in creating stronger and leaner muscle. Studies have shown that doing compound moves like squats engage various muscle groups thus triggering more hormonal response which is needed for building muscles and strengths.
- Increase protein intake. For those who want to gain more muscle mass, you should understand that your muscles are made up of protein which contains amino acids. Without adequate amount of protein, you won’t be able to build the big muscles that you want. Fitness experts recommend that you eat one to two grams per pound of your total bodyweight to ensure that you are meeting your required protein intake.
- Choose freedom. Although exercise machines do help people with their fitness goals, if your objective is to build muscle mass, it is best that you stick with the free weights like flat bench, weights, barbell, and power rack. There has already been a study conducted on the efficacy of free weights against exercise machines where the results showed that those who opted for free weights gained more muscle mass and strength as opposed to those who stuck with their exercise machines.
- Eat frequently. Since your main goal is to have more muscle mass, you will need to eat up to 4000 calories in a day. The best way to meet the required number of calories is to eat frequently or basically six meals per day. This may be a bit tougher than you think especially when you’re used to eating three full meals but stick to eating smaller portions per meal time and you will find that your body is operating at its best plus you’re gaining muscle mass in the process.
These are just a few tips that can help you in your goal of building muscle mass today. Eating regularly plus lifting weights can help increase your chances of getting that much needed muscle strength and mass that you are looking for in no time.