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If you want to gain muscle mass, here are the simplified basics of putting on size.
1. Eat big to get big.
Gaining muscle and getting huge is calorie driven. To gain muscle mass, you have to eat more.
But make it good stuff. Sure, you could throw down a few Big Macs each day and gain mass, but it won't be the kind of muscle weight you want.
Instead, make your diet high in quality protein, moderate in complex carbs, and low in fat.
So, to gain muscle mass, eat big.
2. To get big, lift big.
None of this isolation crap people do to "bring out the peaks"
Bull!
To gain muscle mass, you need to lift heavier weight over time.
Keep reps low so you can get up more weight.
Stick with tried-and-true basics like squat, deadlifts, bench, barbell rows, bar curls, and military presses.
Skip the high reps. High reps do not offer enough overload to the muscles. The more weight you lift, the more muscle your body will grow in response to that weight.
3. Get Enough Rest
After the other 2 steps, rest and recovery is the next most important.
Without proper recovery, your body doesn't heal from the previous workout and no new muscle growth can take place.
Weight lifting tears down muscle. Rest builds it up.
There you have my 3 steps to gain muscle mass.
Simple---yes.
Do they work---yes
Do most people do them---No
Which is why most people lack results!
1. Eat big to get big.
Gaining muscle and getting huge is calorie driven. To gain muscle mass, you have to eat more.
But make it good stuff. Sure, you could throw down a few Big Macs each day and gain mass, but it won't be the kind of muscle weight you want.
Instead, make your diet high in quality protein, moderate in complex carbs, and low in fat.
So, to gain muscle mass, eat big.
2. To get big, lift big.
None of this isolation crap people do to "bring out the peaks"
Bull!
To gain muscle mass, you need to lift heavier weight over time.
Keep reps low so you can get up more weight.
Stick with tried-and-true basics like squat, deadlifts, bench, barbell rows, bar curls, and military presses.
Skip the high reps. High reps do not offer enough overload to the muscles. The more weight you lift, the more muscle your body will grow in response to that weight.
3. Get Enough Rest
After the other 2 steps, rest and recovery is the next most important.
Without proper recovery, your body doesn't heal from the previous workout and no new muscle growth can take place.
Weight lifting tears down muscle. Rest builds it up.
There you have my 3 steps to gain muscle mass.
Simple---yes.
Do they work---yes
Do most people do them---No
Which is why most people lack results!