So you want to build muscle mass huh?
If your fitness plan includes building muscle mass then read this article before you start, you may find out some useful information that could save you a lot of time at the gym. Weight training is obviously the best way to build muscle mass but at some point you will reach a plateau, after that you’ll be wasting energy. Below I have listed some advice and fitness tips from pro body builders that will help you build muscle mass.
Increase Calorie Intake
When you hit the gym more and more, your body will use a lot more energy. This energy usually comes in the form of calories, but if there is a lack of them then your body will start to use muscle tissue! So if you want to build muscle mass instead of losing weight then you really need to increase your calorie intake. The recommended amount most people is between 2000-2500 calories per day. To build muscle however, you should be adding at least an extra 500 calories to your daily intake. What I tend to do, and what most body builders do is to eat more meals per day (6 – 8 meals). This will help spread the calorie intake evenly, which means you have smaller meals at each sitting.
Get more protein in your diet
These meals should consist of a decent protein source such as chicken or fish accompanied by slow digesting carbs like wholemeal rice – and don’t for get some greens on the side such as broccoli. I tend to go with the rest of the bodybuilding world and consume about 1 gram of protein for every pound of body weight. As most people know these days, protein supports muscle growth and will help you to build muscle mass. Try to find a healthy balance between different protein sources. Aim for chicken, fish, nuts, eggs and some dairy products to aid build muscle mass, have some red meat but remember it contains more fat than the other sources.
Watch your form
If you’re new to bodybuilding don’t be loading the bar up too heavy – you could do yourself more harm than good. Check out my article on the perfect deadlift for tips on this exercise which will help build muscle mass. We all pick up bad habits along the way, but try and use your common sense to make the right choices. The best way to avoid this is to watch and learn, there are plenty of videos on the web that will show you how to do something – watch a few of the same exercise to make sure it’s correct. Learning the correct methods will help to prevent injuries and in turn prevent extra days off recovering from these injuries (normal muscle ache will occur when you build muscle – this is the muscle tearing and repairing and getting bigger).
Keep track of your results
We all start off lifting light weights, but over time we build it up and then look back and see our progress. You should keep track of your gym progress, whether it be in a notebook or a photo on your phone. Seeing your progress each week will help you keep going when you feel run down (which will happen).