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    Categories: Workouts

8 Proven Ways To Increase Muscle Mass

Image Source: www.feedmen.com

So here’s some quality and proven advice on how to gain muscle mass.I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings when people laugh at you because you have been working out for months and not getting the required results.

Now is the time to shut their mouths and flaunt some amazing muscle mass gains.

So here are the scientifically proven most effective eight ways to increase muscle mass :-

Nutrition

No matter what your workout regime is,if you are not eating right,you wont get the results.Keep in mind that you dont have to focus on the quantity but quality.Focus on having 5-6 good caloric dense meals spaced between every 2-3 hours so that your body never goes into the catabolic stage.Make sure that your meals have good combination of all the three macros i.e carbs,proteins and fats.

 

Training

Researches have proved that guys who worked out 4-5 days per week for an hour or less than an hour gained more muscle size than those who worked out 6 days per week,several hours per day.YES! More is not good always.Your body needs rest and take good 2-3 days off from your weight training and let your muscles recover.

 

Know Caloric Surplus

This is the most important step to gaining muscle mass.Most people think they are eating a lot and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough.Calculate your basal metabolic rate (BMR) and always eat 500 calories more than that for noticable gains in muscle mass.

 

Do Not Rely Only On Supplements

This point is specially important if you are a beginner,because most beginners fall prey to it,even I did.You need to know that supplements are only the support system to your diet.There is no substitute to good diet.If you think that buying expensive supplements will get you the body of your dreams,YOU ARE WRONG.First,make sure to take good 5-6 meals per day and then add the supplements like whey protein and creatine (most effective supplements for muscle growth are whey protein and creatine).

Change Your Workout Pattern Every 6-8 Weeks

Until and unless you are making great gains and satisfied with the results , i would suggest you to change your pattern every 6-8 weeks in order to avoid your body from hitting plateau.

 

Do Compound Movements

Scientific studies have proved that guys who included deadlifts,squats,bench presses,shoulder presses,bent over rows in their workouts gained more muscle mass than guys who focused only on isolation movements.So always include these movements in your workout regime.

 

Train Your Legs

We all want those big biceps and pecs to flaunt and show off.But where we make the mistake is when we start to skip the leg workout.Ever heard of the saying ‘Testosterone shoots bottoms up’ ? Yes it is right.Studies have proved that training legs once per week lead to an increase in testosterone levels that in turn increases muscle mass.

 

Sleep

The most ignored and highly important factor for gaining muscle mass.Make sure that you get atleast 7 hours of sleep everyday in order to let your torn up muscles recover.Researches have proven that guys who took slept for right interval of time had more significant results than the guys who ignored it.

 

So that’s it ! Follow these and thank me later

Hrithik Sharma: