Lifetime Fitness Tips: Ways to Build Mass on Muscle

Gaining weight is just very easy but gaining muscle mass is difficult. In this article, you will learn ways to build muscle mass in the shortest time possible. The following are methods to build the muscles you want at the same time stay fit and healthy.

Increase the amount of repetition to the next level after every workout. This method allows your body to adapt to the stimuli and thus it ignites muscle growth. Continuous weight increase enables the body to adapt continually.

Select the right weight. Be sure to choose the weight that you can carry with at least 8-12 repetitions in one set. Lesser number of repetitions is only good if you want to increase strength. Meanwhile, higher number of repetitions put extra pressure on the muscles and thus meant to increase muscle mass. Get yourself some challenge by lifting heavy weight and performing at least 8-12 repetitions.

Get the enough number of sets. It is advised to do 6 to 9 sets of 8-12 repetitions for each body part to increase muscle mass. Be sure not to force yourself too much, excessive workout can contribute to the release of catabolic hormones that breakdown the muscle tissue. For best results, perform your workouts for 45-50 minutes with right number of sets.

Consume healthy foods. Eat nutritious foods for proper growth of your muscles. Go fresh and whole as much as possible. Do not eat processed foods and always go for fresh and whole foods.
Increase protein intake. You may buy protein supplements and consume foods rich in protein including eggs, pork, chicken, nuts, etc.

Drink sufficient water. Make sure to drink enough water to avoid dehydration. As much as you can, drink water.

Lifetime-Fitness.net (c) 2012

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One thought on “Lifetime Fitness Tips: Ways to Build Mass on Muscle

  • Keith Townsend says:

    Great point made here to keep workouts to 45-50 mins. I see a lot of people in the gym working out sometimes 1-1.5 hours. Fresh and whole foods is critical too! Great post.

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