Mass Body Building Tips

Building muscle mass takes dedication and hard work, but even then muscle gain can be a long and tedious process. The fastest way to achieve your muscle gain goals is with smart training and diet. A few simple tips can get you on the fast track to new muscle.

Use Compound Movements

Single joint exercises such as biceps curls and leg extensions may feel good, but they are little help on gaining overall muscle mass. Compound, multi-joint exercises like bench presses and squats are the fastest way to gain quality muscle. Compound exercises use two or more muscle groups at the same time. By training more than one muscle group at a time heavier weights can be handled, resulting in more muscle growth.

Schedule Frequent Feedings

Serious muscle rain requires serious eating. In order to gain a significant amount of muscle, calorie intake must remain high at all times. To keep growing muscles constantly supplied with calories, eat at least 5 meals per day. Calorie requirements differ between athletes, but on average, each meal should total between 500 and 1,000 calories. To avoid fat gain, meals should be made up of lean proteins, complex carbohydrates, vegetables and healthy fats. Hunger is a poor indicator of meal timing so it’s best to stick to a set meal schedule.

Stay Hydrated

According to the American Council on Exercise, muscles are composed of about 75 percent water. When you allow muscles to dehydrate, you lose muscle weight. To keep muscles performing optimally, the Food and Nutrition Board recommends men drink about 125 ounces of water while women drink 91. Drinking water throughout the day will keep muscle mass high, and allow muscles to be at their strongest during workouts.

Get Plenty of Sleep

Hard training muscles need lots of rest to grow. Muscles do not grow while training; they break down. Your muscles repair themselves and grow when they rest. Getting at least 8 hours of sleep per night will ensure that your muscles are getting the recovery they need. When time permits, a post training nap is great insurance that your muscles are getting all the rest they need.

About this Author

Based in the Greater New York area, David Kirschen is a 15-year veteran of the fitness industry. He is co-author of “The Business and Practice of Personal Training” and has lectured to countless fitness professionals. Kirschen holds a degree in physical education from SUNY Cortland.