Knowing how to gain muscle mass may seem difficult at first, especially if you’re a naturally thin person and struggle to gain weight (people known as ectomorph or difficulty gaining weight, in terms bodybuilders).
Maybe you’ve tried a weight training program in the past with less than satisfactory results or you’ve decided you’ve had enough and want to pack a few pounds of rock-hard muscles in your skeleton. Whatever your situation, I’ll show the top five tips for men on how to increase lean muscle mass and gain a body that will turn the eyes and will be so jealous all those guys in the gym will be asking you to IT tips training.
Now some of these tips would be against most of what you have said or read in magazines about how to increase muscle mass, but do not worry, they are designed for thin ectomorph struggling to build muscle. Most of the workouts in the magazines are not designed for guys like us, so we often result in frustration or failure.
- Eat more.
When considering how to increase muscle mass, many people deny the importance of diet and calorie intake. For this reason, I have this advice to gain muscle mass as number one. For the classically thin or ectomorph type, it is often the biggest mistake we make when trying to figure out how to increase muscle mass. It’s really simple … If you do not feed your muscles cannot grow. To increase muscle mass, average calorie intake should be about 3,000 calories or more, divided between 5 to 6 meals per day, with a focus on proteins and carbohydrates. This will maintain a consistent supply of food and nutrients. For a man to increase his muscle mass, your protein intake should be about 1-1.2 grams of protein per pound of body weight each day.
2. Sleep well.
A sufficient rest and recovery are frequently ignored and neglected when considering how to increase muscle mass. Often, we feel that the action is more important than inaction, and so we tend to see a proper rest as a waste of time. Big mistake! A good night’s rest is essential for optimal muscle growth because natural growth hormones are increased from 30 to 45 minutes after falling asleep, so eight hours of rest a day is ideal.
Too much sleep is also a no. Why? Well, when you sleep, you can not eat and when you eat, your body will start to see your muscles as a rich source of energy and, instead, begin to destroy all your hard work.
3. The whole body exercises are exercises better than isolated parts.
While many magazines focus on exercises for individual parts (for example, only work your biceps and your quadriceps), they are not the best approach for a skinny guy who is thinking about how to increase muscle mass. You’ll be much better, starting with the “big basic” exercises of squats, bench press, dead weights, biceps curl, barbell row, woodchoppers, etc.
Keep fewer repetitions of heavyweights, always trying to outdo what you did last time. This will help you build muscle and build a more balanced body. The isolation exercises can come later when you reach a good size and want to take things to the next level. Three good intense workouts per day are much better than five or six trips to the gym half good.
4. Limit your cardio work.
The cardio work is important to stay fit and lose fat, but if we are focusing on how to increase muscle mass, should be limited. It is difficult to build muscle and lose fat at the same time. So you should focus first on increasing muscle mass and then when you reach the right size, to change your training to begin to remove fat and lose those extra kilos, which will give you a well-defined look.
5. Drink plenty of water.
Staying hydrated is essential to your overall health, but especially to increase muscle mass. Hydrated muscles repair themselves and thus faster growth and increased muscle mass are faster. Also, due to increasing your protein intake, your kidneys need more water to flush toxins that naturally occur when proteins are broken.
The key here is to be organized and focus on increasing muscle mass with a plan of action that you know what to eat. when eating, how to train and what your training plan in the coming months.