Rules — this is what it comes down to. If you’ve been unable to build muscle mass, chances are you’ve been doing something wrong. It is time to correct your mistakes and make the most of your time in the gym.
These rules are sure to work on any body type, so the excuse of being an ectomorph or an endomorph won’t work anymore. With these rules, you’re as likely to build muscle mass as a mesomorph.
Without any further ado, these are the five rules you need to follow to build muscle mass:
1. Start a Mass Building Training Program
This is the most common mistake people who want to gain muscle mass make. You need to follow a training program focused on building muscle mass. There is a huge difference between a normal training program and one which is engineered to build strength and size.
A mass building training program usually involves heavier weights with fewer sets. Choose a training program according to your experience in the gym. Don’t go for an advanced program if you are a beginner or an intermediate.
Feel free to build your own training program or ask for help from a professional who has a proven track record in helping people build muscle. Get a personalized training program and make the most of your time in the weight room.
2. Get Your Diet on Point
You can’t build muscle without having a diet plan which covers all your nutritional needs. Just like a training program, a personalized nutrition plan is indispensable in building the physique of your dreams.
While building your nutrition plan, lay equal emphasis on your macro- and micronutrients. Don’t go all out on proteins while eliminating fats and carbs from your diet. Take a balanced approach to your diet since it is the building block of your body.
Plan six to eight meals a day if you’re looking to build muscle. Take special care of your pre and post workout meals since your body is in the best state to absorb nutrients from your food.
3. Sleep Like a Baby
No matter how hard you workout or how complete your diet plan is, you won’t see results until you’re getting enough sleep. Sleep is where all the magic happens. This is when your broken muscle tissues are repaired.
It’s a good idea to plan your sleep and go to bed at the same time every day. Doing this will help your body adapt to the time and will automatically put you in recovery mode at that particular time every day.
You should be getting anywhere between six to eight hours of sleep every night. Anything more or less is counterproductive to your goal of gaining muscle size. Feel free to take sleep support supplements if you have trouble going to sleep.
4. Focus on Compound Movements
Compound exercises like squats, bench press, and deadlifts are your best friends if you’re looking to gain strength and muscle mass. These multi-joint exercises recruit and work multiple muscles at the same time.
If you’re a beginner, ask a trainer or someone with experience for help with these movements. A small mistake with these exercises can cause major injuries. Also, always ask for a spot when you’re going heavy or going into uncharted waters.
There might be some compound exercises you’re aren’t comfortable doing. Don’t push yourself beyond your limits in trying to do them. Everyone isn’t built the same. Work your way around those movements and substitute them with other variations.
5. Take Supplements To Support Your Workouts
Mass building workouts can be grueling. You need to support your workouts with proper nutrition. You should be taking supplements if you’re not able to meet your nutrition needs through real foods. Post workout protein shakes are a must if you want to pack on muscle.
Don’t limit yourself to pre-workout and protein supplements. There is a wide range of supplements available on the market which will get you to your goal quicker. Products like joint support and multi-vitamins are great for overall body support.
Although we promote the use of supplements, we don’t want you to completely rely on them for your growth. They are called supplements for a reason. No supplement will get you the results like real foods will.