You want to build muscle, but don’t know where to start? Learn how weight training can help you get the toned, muscular body you desire. With the right technique and dedication, you can achieve your fitness goals quickly and safely.
Quick facts: Best Workout For Putting On Muscle Mass
- ✅ Eating one gram of protein per pound of bodyweight is essential for putting on muscle mass. (Examine.com)
- ✅ Performing compound exercises like squats, rows and deadlifts is the best way to trigger muscle growth. (Healthline)
- ✅ Increase the number of sets and reps performed in the gym to maximize muscle gains. (Harvard Health)
- ✅ Increase the amount of weight lifted slowly over time for optimal muscle growth. (Men’s Health)
- ✅ Eat healthy fats, such as nuts and olive oil, to help increase muscle mass. (WebMD)
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Eating and drinking the right food and beverages can make all the difference when it comes to gaining muscle mass. Nutrition is an essential part of any fitness regime and it is important to understand the role that nutrition plays so that you can make informed decisions on what to eat and drink.
Let’s look at some of the best strategies that you can use to fuel your workouts and gain muscle mass:
Understand the importance of eating a balanced diet
Eating a balanced diet is essential to building muscle mass. Protein helps your muscles repair and recover, carbohydrates give the body energy to train and build muscle, and vitamins and minerals help your body maintain healthy cells and organs. Take the time to understand why each macronutrient is important to include in your diet for optimum results.
It’s also important to pay attention to how much you’re eating. Eating too much can lead to excessive weight gain, but eating too little could prevent you from seeing the results you seek from your workout plan. Calculate the number of calories needed for your individual goals based on activity level, age, height, weight, and gender. There are lots of calculators online that can help!
Lastly, remember that what works for one person may not work for another; always consult a Registered Dietitian Nutritionist with any questions or concerns about nutrition before beginning any new dietary program or workout plan.
Calculate your daily calorie needs
In order to gain muscle mass, ensure that you’re consuming enough calories each day. You can use an equation called the Mifflin-St Jeor formula to calculate your daily calorie needs. This equation takes into account your height, weight and age, and provides a much more accurate estimate of your needs than just guessing.
To calculate your daily calorie needs, multiply your weight in pounds by 10-12 and then add 250-300 calories. This will give you an idea of how many calories you need to consume to put on muscle mass.
When calculating daily calorie needs, it’s important to keep in mind that proteins contain 4 calories per gram while carbohydrates and fats contain 9 calories per gram. Make sure that you are getting enough protein as this macronutrient helps maintain and build muscle mass, while also providing energy for workouts. Additionally, consuming complex carbohydrates helps replenish glycogen stores in the muscles, providing a steady supply of fuel for intense workouts. Lastly, consider adding healthy fats such as avocados or nuts into your routine for a balanced diet!
Increase your protein intake
Increasing your protein intake is a key factor in building muscle mass. Protein helps your muscles recover and rebuild after intense workouts, and it also supplies them with the necessary materials they need to grow. Depending on your body weight, you should aim to take in at least 1.2-1.7 grams of protein per kilogram of body weight throughout the day. It is best to spread out these meals throughout the day, so that your body gets a steady supply of nutrients while refuelling after each workout.
Sources of lean proteins include:
- Dairy products
- Legumes like beans and lentils.
Eating high quality proteins helps ensure that you get the essential amino acids that your body needs for optimal muscle growth.
Resistance training, such as lifting weights, is one of the best ways to put on muscle mass. This type of exercise puts strain on your muscles and helps them to grow in size and strength. Resistance training also increases bone density, improves balance and coordination, and helps to prevent aging-related muscle mass loss.
Let’s take a closer look at the benefits of resistance training:
Understand the importance of progressive overload
Progressive overload is an important concept to understand when trying to build muscle mass. It simply means gradually increasing the stress placed on your muscles during workouts, either through heavier weights, more sets and reps, or more intense exercises. Progressive overload forces your muscles to adapt and become stronger in order to handle the increased load, which leads to increased strength and muscle size.
In order for your muscles to keep growing, you need to challenge them with progressive overload. As you become stronger over time, you can increase the weight you’re lifting or add more reps or sets. You can also try other exercises that test different muscle groups or use different movements than what you’re used to in order to shock your body into growth mode. Ultimately, progressive overload will help ensure that your workouts remain effective in taxing your body and continually stimulating hypertrophy (muscle growth).
Select the right exercises for muscle growth
To build muscle, it’s important to select the right exercises. When it comes to resistance training, there are two types of exercises that are best for muscle growth; compound and isolation exercises.
- Compound exercises involve multiple joints and muscles working together in unison, such as squats and deadlifts.
- Isolation exercises focus on isolating one specific joint or muscle group at a time, such as bicep curls and tricep extensions.
Ultimately, both types of exercises are important for building mass. Compound movements allow you to lift heavier weights because of the synergy created by working multiple muscles together while isolation movements allow you to target specific muscle groups without overworking other parts of your body. Therefore, use a combination of compound and isolation exercises for best results when trying to put on muscle mass.
Vary your rep ranges and sets
Varying your rep ranges and sets is an important part of any resistance training program, as it ensures your body is being challenged and difficulty levels vary. Rep ranges refers to the number of repetitions performed per set and can range from two to twenty or more depending on your level of strength and fitness. Set numbers refer to how many times you perform that certain rep range. For example three sets of five reps means you will do five reps, rest for a few seconds, do another five reps, then rest again for a few seconds and repeat that one more time.
Varying your rep ranges allows you to work different muscle fibers which leads to better overall development and strength gains. It also helps prevent plateauing in muscle growth as well as overuse injuries by altering the amount of resistance placed on the muscle group.
Rest and Recovery
Rest and recovery are a vital part of any workout routine for muscle building. During rest and recovery, your body is able to repair and rebuild damaged muscle fibers so that you can continue to build even more muscle mass. It can also help reduce the risk of injury and help you increase your performance when it comes to your workouts.
Let’s talk more about why rest and recovery are so important:
Understand the importance of rest days
Rest days are a critical component in muscle mass gain. When training, you are actually breaking down the muscle fibres and that is what builds muscle. However, in order for those muscles to repair and grow, your body needs time to recover. Therefore, a complete training program will include both days of exercise as well as periods of rest for recovery.
For those who are starting a new exercise regime, it is important to initially start with just one or two days of exercise per week and then add in more as your body becomes used to the new routine. During these rest periods it is important to listen to your body and allow yourself time for full recovery before beginning another round of training or exercise. Not having enough rest can lead to injury due to over-training or exhaustion from lack of recovery time. Additionally, appropriate rest can help improve muscle building potential which can help you achieve greater results from the same amount of effort.
Get adequate sleep
Sleep is one of the most underrated components of a successful workout routine. By getting adequate sleep every night, you will not only boost your performance and improve your focus during your workouts, but also help to build muscle mass more effectively.
Studies have shown that getting a minimum of seven to nine hours of sleep per night can lead to increased production of growth hormone, which is critical for muscle recovery and growth. If you have difficulty sleeping at night, consider creating pre-bedtime rituals such as dimming lights, disconnecting from all electronics for one hour prior to bedtime, or drinking calming herbal tea.
Additionally, research has suggested that taking a nap throughout the day may help with improving training intensity and overall performance. Even if it’s just laying down during lunch break or on your way home from work, try to schedule short rest periods into your day in order to get adequate rest.
Staying hydrated is essential when it comes to putting on muscle mass. Hydration helps keep your muscles functioning properly and plays a huge role in the metabolic process that fuels muscle growth. Water can also help boost endurance during workouts, allowing you to maximize the number of repetitions and sets you can do while still maintaining form.
During exercise, electrolytes such as sodium, chloride and potassium are lost in sweat which need to be replaced. That’s why it’s important to drink plenty of fluids during exercise sessions, or supplement your water intake with an electrolyte mix afterwards if you’ve had an especially strenuous session. Make sure you also build time into your workout routine to take a break every now and then to ensure that your body has proper time to recover between sets and exercises.
Supplements can be very beneficial in helping you reach your fitness goals, including putting on muscle mass. While supplements are not a necessity, they can help provide you with the necessary nutrients needed for optimal muscle building. Additionally, supplements can help speed up recovery times and improve performance during workouts.
Let’s take a look at the types of supplements that can help you reach your muscle building goals:
Understand the basics of supplementation
Supplementation is an important part of any successful muscle-building program. It can be a bit overwhelming to understand the basics, so it’s best to do your research and find out which supplement is right for you.
The three most popular supplements for muscle building are protein, creatine and pre-workout products. Protein helps your muscles to repair after intense workouts, while creatine helps you increase strength and overall performance. Pre-workout products are designed to help you maximize your workout intensity and results.
Everyone has different needs when it comes to supplementation, so it’s important to consult with a doctor or nutrition expert before deciding on the best supplement for you.
Consider the use of protein powder
Protein powder is a great supplement for anyone looking to gain muscle mass. Protein plays an important role in growth and repair of muscle tissue, which is why it’s important to get enough from food sources. However, if you want to increase your muscle-building potential, consider adding protein powder as part of your exercise routine.
Protein powder comes in many varieties, including whey protein (derived from dairy), soy protein, and plant-based proteins such as pea or hemp proteins. It can be added to smoothies for a quick and easy way to add extra protein into your diet. You can also use it as a post-workout supplement to promote recovery and increase muscle mass.
When selecting a protein powder, look for one that is low in sugar and high in quality ingredients such as essential amino acids like leucine and lysine. Additionally, try to avoid any artificial sweeteners or flavorings.
Consider the use of creatine
Creatine is a popular supplement used for building muscle mass, strength, and power. It is found naturally in the human body, as well as some foods like red meat and fish. Creatine has been shown to help athletes increase their muscle mass when paired with an appropriate exercise routine.
Creatine works by helping to supply energy for muscle contractions, allowing you to lift heavier weights and do more repetitions of a given exercise. Also, creatine helps to reduce fatigue so you can finish your workout with less rest time in between sets and continue working out longer than if you weren’t taking it. Creatine also helps your body recover faster by reducing muscle soreness after a workout.
However, while it can be beneficial when taken correctly, there are also potential risks associated with taking too much creatine or starting too quickly without having built up tolerance levels first. Before beginning any type of supplementation regimen it is recommended that you talk to your doctor first.
Tracking Your Progress
Tracking your progress when working out is extremely important to ensure that you are meeting your muscle building goals. Keeping track of your lifting amounts and consistency will help you to measure how much progress you are making and adjust your goals accordingly.
This article will discuss how to track progress in your muscle building journey:
Take progress pictures
Taking progress pictures is an important part of tracking your progress when it comes to putting on muscle mass. Progress pictures are a great way to quantify and monitor your journey, as well as to keep yourself motivated and encouraged. Ideally, these photos should be taken in the same position and lighting conditions each time, so that it is easier to compare results over time.
Furthermore, if you are trying to gain lean muscle mass, then try taking pictures every two weeks or once a month so that you can track overall changes in your body composition. You should also take both front and side views of each photo so that you can have an accurate comparison of changes to different body parts depending on the workout routine being followed. Finally, don’t just focus on aesthetics! Make sure to also track measurements such as weight, BMI (body mass index), body fat percentage, waist circumference etc., all of which will help you see results beyond the visual.
Track your lifts
Tracking your lifts is essential for any successful muscle-building workout program. It’s important to keep track of the weights you lift, as well as the number of repetitions and sets you do for each exercise. This data can be used to track your progress from week to week and measure improvements in strength and muscle mass.
Not only does tracking your lifts help keep you motivated, but it also makes it easier to plan your workouts. By keeping a record of what exercises you’ve recently done, you can determine which ones need more work, or which ones may have been over-trained. Additionally, tracking your lifts helps identify weak points in your body so that they can be targeted with specific exercises or different form tweaks.
Overall, tracking your lifts is an important part of any muscle-building program because it allows you to:
- Measure progress
- Stay motivated
- Identify areas that need attention or improvement.
Monitor your body fat percentage
Monitoring your body fat percentage is crucial for tracking your progress when putting on muscle mass. Knowing your body fat percentage will help you understand how much of your weight is made up of muscle or fat. You can use this information to set realistic goals and to make sure you are working hard enough to reach them.
Measuring body fat percentage can be done using a variety of methods, including:
- Underwater weighing
- Body composition analysis machines
- Bioelectrical impedance analysis (BIA)
While each method has its advantages and disadvantages, many fitness professionals agree that BIA is the most accurate option for home users. Additionally, self-assessment tools such as measuring with a tape measure can also be used to approximate body fat levels.
FAQs about: Best Workout For Putting On Muscle Mass
Q1: What is the best workout for putting on muscle mass?
A1: The best workout for putting on muscle mass would be a combination of weight training, bodyweight exercises, and moderate cardio. Weight training should be done 2-4 days a week for best results. Each session should involve exercises that work the major muscle groups and should involve sets of 8-12 repetitions. Bodyweight exercises such as push-ups, squats, and pull-ups can also be done to build muscle mass. Finally, moderate cardio such as walking or jogging should be done 2-3 times a week to improve overall fitness and to aid in the muscle-building process.
Q2: How often should I train to put on muscle mass?
A2: You should train 2-4 days a week. Each session should involve exercises that work the major muscle groups and should involve sets of 8-12 repetitions. Additionally, moderate cardio such as walking or jogging should be done 2-3 times a week to improve overall fitness and to aid in the muscle-building process.
Q3: What is the most effective way to put on muscle mass?
A3: The most effective way to put on muscle mass is to combine weight training, bodyweight exercises, and moderate cardio. Weight training should be done 2-4 days a week with sets of 8-12 repetitions. Additionally, bodyweight exercises such as push-ups, squats, and pull-ups can also be done to build muscle mass. Finally, moderate cardio such as walking or jogging should be done 2-3 times a week to improve overall fitness and to aid in the muscle-building process.