So you want to build muscle mass but don’t know how? So many people believe the answer is to get into the gym and lift for three hours a day will get the job done. While lifting and working out is certainly a crucial part to building muscle mass, your diet is the other half of the puzzle. If you can accommodate a healthy diet with a vigorous workout schedule, you will be on your way to increasing your muscle mass.
The type of work out and lifting that you do will determine how quickly you build muscle mass and how efficiently you do. The number of sets and repetitions that you select for each muscle will set up how much result you see from your workout. If you can put the right amount of stress on the different muscle groups, you will see the effects. On the other hand, not putting enough stress on the muscles will tone your muscles as oppose to build mass.
If you are just starting out, you will have to get a feel for what weight is right for you. Everybody’s body is different and no workout is perfect for everyone. The typical workout to build muscle mass is 4 to 6 sets with 6 to 8 reps for the major muscle groups. The major muscle groups consist of the chest, back, thighs, shoulders and arms. For the smaller muscles, such as the abdominals and calves, 2 to 4 sets with 10 to 15 reps is best.
Although your muscles will become more stressed out and quicker with free weights such as barbells and bench press, you will also be able to build muscle mass much quicker than with machines. Using machines can be effective for toning muscles, but getting stronger and finding a gauge of you true strength can be done with free weights.
As mentioned, the second half of building muscle mass is through the diet. The basic concept is to eat more calories than you burn. A high protein diet should be an important part to any diet, specifically protein derived from animal sources. Along with a high amount of protein, carbohydrates such as potatoes, rice, beans, bread and pasta should be included in your diet.
While protein will allow you to build muscle mass, carbohydrates will keep your intensity level up to par. The combination of the two will allow you to have a good diet and stay energized enough to workout hard.
When you are looking to gain muscle mass, the accommodation of a well-rounded diet with a heavy weight lifting program will get the job done. If you research and get a feel for what is best with your body, you will be able to efficiently build muscle mass.
