These 11 tips on building muscle mass can help beginning athletes who want to build muscle. The methods of increasing muscle mass that we propose below are also suitable for athletes with an advanced level who wish to progress.
The increase in muscle mass is a complex physiological process that takes time and commitment. Unfortunately, information about the best way to gain muscle is commercialized and, in some cases, wrong and even unhealthy. We make it easy for you with these 11 tips.
Table of Contents
1. How Much Weight Should be Lifted to Increase Muscle Mass?
Contrary to popular belief, lifting hefty weights (i.e., weightlifting) will not cause radical muscle gain (it is the combination of lifting big weights and eating excess calories that will have this effect), While lifting heavy weights can speed up the muscle-building process, it’s not always easy or affordable to pay for a gym membership or invest in home fitness equipment. Here we explain how to build muscle both ways: heavy weights or light resistance and body weight.
Strength Training with Weights
Several studies have shown that a weight you can lift a maximum of 8-12 times is the most effective for bulking up muscle mass ( 1, 2). Depending on the exercise type and level, that equates to 60-80% of your one-rep max (i.e., the heaviest weight you can lift for a single rep).
Once you have started increasing muscle mass, you must continue adding weight to see results. Every 3-6 weeks, you should reconsider the importance. If 8-12 reps become easy, add more weight. Otherwise, muscle growth will stall. ( 3 )
Training with Resistance Bands and with your Weight
Several people believe that the only way to build muscle mass is to lift very heavyweights in the gym. And while lifting weights may be a quicker way to start seeing results, there are other ways to increase muscle mass.
You can strengthen your glutes and core, increase your pecs , and even get a ripped back with bodyweight exercises (or resistance bands).
Lifting a lot of weight is only necessary if you want to have a bodybuilder’s body. Still, this doesn’t necessarily mean having the strength that competitive athletes need.
The key is to feel how the muscles “burn.” You have to keep increasing reps and sets until you feel like you’re challenging your muscles. Unlike weight training, where you can add resistance to match the load to your needs, bodyweight training with resistance bands is static resistance. So to increase the strength, you have to increase the capacity. also need to train more frequently through the week.
The advantages? After training with your weight or resistance bands, you may have minor soreness if you push yourself hard with consequences. Also, training with your weight or bars can be safer since it is a closed chain and tends to have a lower impact.
2. How Many Sets Per Exercise to Increase Muscle Mass? Simple Series vs. Multiple Series
A series (or set in English) is the number of times you complete a movement (reps) and the recovery time.
The shorthand for sets and reps: [# of locations] x [# of agents]
For example, 3×8 push-ups are three sets of 8 push-ups each. The recovery interval is usually between 1 and 3 minutes between sets.
The ideal number of sets is a prevalent matter in solid point exercises.
The figure differs a lot depending on the level of physical condition. The same results are usually obtained with both single-set and multi-set training during beginners’ first weeks of training.
Most beginning athletes see results with single-set workouts in the first few weeks. More advanced athletes have better outcomes when doing multi-set training because the stimulus of single-set training is not intense enough to force the muscles to adapt. In this case, it is recommended to do multiple series.
However, if you want to see a drastic increase in muscle mass, you have to train to the point of fatigue or even muscle failure. Thus, the hormones recognize that more muscle is needed to make a particular movement.
Once you get past the primary phase of gaining muscle mass, or if your goal is to build muscle as quickly as possible, you should do 4-6 sets.
Another strategy is to increase the weight on each set progressively. Start your first set with a lighter weight to warm up and add weight to each group. You’re doing well if you’re nearing the point of fatigue or even failing to get all the reps on the last set.
3. How Many Reps Per Set Should be Done?
The number of repetitions per set depends on each specific exercise and fitness goal. For example, it is feasible for many people to do between 30 and 60 jumping jacks, but if they were push-ups, that many repetitions would be too many for most people.
If the focus is to increase muscle mass, do between 6 and 12 repetitions per exercise. Once you can complete the reps while maintaining good form, build up to 20 reps for exercises like push-ups, rows, squats, etc. When 20 agents with good shape are feasible, add another set and reduce the reps to 6 or 8 per set. Increase the number of repetitions once you have completed all the series maintaining the form.
4. How Long Should you Rest Between Sets?
It depends on your goals!
Suppose you want to increase a specific muscle with several repetitions of the same movement, rest between 60 seconds and 3 minutes between series. The idea is that you give yourself enough time to start full again. You’ll know if you’ve rested enough when you feel like you can begin the next set with good technique.
Doing supersets means training one muscle group on one side of the body and then training the opposite muscles during rest time. For example, do a series of push-ups and go directly to a series of superman. These two exercises oppose the same muscle group. Still, you can superset multiple muscle groups at once.
Circuit training or supersets add an aerobic component to strength training. Circuit training means skipping rest intervals and going straight to the next exercise. This training method works the cardiovascular system more than in a strength session alone.
5. How Many Times a Week Should you Train to Increase Muscle Mass?
Strength training-related soreness is known as Delayed Onset Muscle Soreness (DOMAT or DOMS). DONATE can limit your ability to train multiple times or lift heavy weights, which is counterproductive to reaching your goals. It is essential to return to strength training carefully. Do the fewest number of reps and sets if you haven’t strength trained in a long time (if ever). you understand the benefits of super-compensation and its difference from overtraining.
DONATE can appear one to two days after the training session and is usually worse on the second day. If soreness persists, another strength session two to three days later may help relieve DOMAT. Even a walk is enough to circulate the blood, oxygenate the muscles, and reduce lactate accumulation.
Everything counts! Weight training, yoga, Pilates, running, cycling, swimming, dance classes, and anything else makes you sweat. For beginning athletes, the ideal is one strength training session the first week and two to four follow-up workouts.
Building muscle mass is a method that takes time. Jumping into building muscle too quickly can lead to injuries that will lead to significant setbacks in the long run. Trust the process, go slowly and be patient. It would help if you always considered one or two repetitions as optional. When in doubt, don’t do them.
After the initial muscle growth phase, it is recommended to do two strength training sessions per week. Ideally, you want to do a program that works all the major muscle groups, known as full-body workouts. This type of routine is called high-frequency training or full-body training.
6. How Much do you Have to Train to see Results?
But the real question is: what kind of results do I want to see?
Building muscle mass increases metabolism, increasing the body’s efficiency in using food for fuel. And muscle weighs more than fat. So you may gain weight when you do regular strength training, but you will undoubtedly lose fat. In this case, you will see that somebody parts look slimmer (like the waist), while others look bulkier (like the quads). This is a good sign and another good reason not to use the scale.
Nutrition also plays a crucial role in the capacity muscle development. Try adding more protein to your diet, and you’ll see a boost in visible curves. It is also interesting to check the calories you eat, but you should not reduce them if you already follow a healthy and balanced diet. Otherwise, the body could start using muscle for fuel.
Finally, genetics also plays an important role. People with a greater predisposition to accumulate fat in certain parts of the body, who have a specific body structure, and who can be healthy at certain weights. You may train a lot and not be able to mark your abs. Nothing happens! If you do strength training, you are doing something fantastic for the body.
Nutrition and heredities play an essential role in muscle growth and development visibility. Focus on the joy and well-being of getting stronger and knowing you’re doing something good for your health, no matter how you look in the mirror.
7. Should the Muscles be Forced to Fail?
It is forcing to fail sounds dangerous (and can be). Moving muscles to lose is also an effective way to induce muscle growth. In practice, this means not being able to do another repetition with good technique. If another repetition is completed with poor design, it would be forced beyond failure, leading to injury and backfire at best.
A perfect way to force your muscles to fail with bodyweight exercises is to do as many reps of the movement until the technique fails. For the sample, do as many push-ups as you can and stop when your hips or shoulders begin to sink toward the ground. Rest for a minute, do another set again, and write down how many reps you can do. Try to do more repetitions or series in the following training to increase muscle mass.
This advice is only valid once they have perfected the technique for beginning athletes. The key is to push until it’s almost too much and stop. It’s never productive to get hurt, so be careful.
These are 9 of the most common mistakes when doing basic exercises that you should avoid when pushing your muscles to failure.
8. Should you cut Back on Cardio if Your Only Goal is to Gain Muscle Mass?
Cardio or aerobic exercise can affect the body’s ability to build muscle. If getting muscle bulk is your primary goal, you should reduce the amount of cardio.
Beginner athletes will notice a faster change if they combine cardio and strength training. Walking up the staircases without feeling like you’re going to choke is good for your overall health. In addition, muscle growth will happen in a functionally natural way. For example, running sessions will build leg muscles and work the cardiovascular system.
9. What Should I Eat to Increase Muscle Mass?
Increasing muscle mass requires fueling muscle growth. Cutting calories to lose weight is counterintuitive and counterproductive to gaining muscle. Also, caloric needs will increase as muscle mass increases.
Protein intake to increase muscle mass
Protein is essential for muscle growth. Adequate protein intake does not mean reducing the other macronutrients, i.e., fat and carbohydrates. It also does not mean consuming more than 25g of protein per hour (the maximum protein absorption in beings). Supplements that have hundreds of grams of protein are a waste of money.
Use this protein needs calculator to determine how much protein you need to build muscle quickly.
Many people mistakenly think that reducing carbohydrate intake is a great way to promote muscle growth. The body prioritizes carbohydrates as the primary form of energy during very intense exercise (such as strength training or sprinting, through the physiological process known as glycolysis). If the body does not have enough carbohydrates to produce energy for exercise, it begins to use protein in the muscles. It converts it to glucose to cover the energy expenditure of training. This negatively affects terminating the forces you are trying to grow.
Eat enough carbohydrates to cover the energy expenditure of the session. Find out how much you need with this carb calculator tool.
* 1 hour or less than 1 hour a day of intensity training
** approx. 1 hour of moderate exercise a day
*** 1-3 hours a day of moderate-high intensity exercise
**** moderate to intense, 4-5 hours a day Bottom of Form
- Nuts and seeds (such as chia or sesame)
- Whole milk products
- Vegetable oils (mainly olive and seed oils)
- Nut creams, such as tahini or peanut butter
- Cooking with butter, buttered toast
- Spreadable, such as pesto or olive oil
10. Should you Lose Weight to Gain Lean Muscle Mass?
It is possible to increase lean muscle mass ratio and lose weight simultaneously through strength training. Muscle mass may not increase (it may even decrease) during weight loss. Still, increasing protein intake and maintaining strength training while reducing carbohydrates and fat can help maintain or increase lean muscle mass.
Think of it this way: if bodyweight falls, but muscle mass remains the same, the ratio of muscle to body weight has increased; even though the forces have not grown, lean muscle mass has increased.
11. What Else can you do to Gain Muscle Fast?
Muscle mass does not increase during workouts; it decreases. Muscle growth happens during rest periods, as they allow the body to repair broken muscle tissue more robustly than before.
Try to sleep between nine and ten hours each night, especially during periods of hard training. Naps are also essential for muscle growth.
The most important thing for effective muscle building (and any other training goal) is to train regularly. If you are consistent, you will see how hard work pays off, seeing results faster. You will have stronger muscles, a more efficient metabolism, and a toned physique. You will be doing something good for the body and the mind. And we hope Increase Muscles Mass Tips you find informative; we regularly update tips for being healthy and fit. Please keep supporting us. Thank you.