If you want to know how to put on muscle mass read this.
A lot of people today are either confused about how to put on muscle mass.
They think it's either about eating a bunch of calories and bulking up (which is stupid) or just thinking lifting heavy with no form at all will produce the results. Sorry buts it requires a bit more work than that.
It takes more patience and dedication with proper execution to put on real mass. Here are some things you can go buy to ensure you’ll build muscle the right way
TUT stands for time under tension.
The longer you perform an exercise the more muscle fiber tearing occurs.
Tim under tension best occurs when you perform an exercise slowly for the first 3 to 5 reps and then continue with a regular tempo for the remaining repetitions you have. Give it a shot, I’m sure you’ll find it burns more.
You really don’t need more than an hour
I get it sometimes you have energy pent up and before you know it it's past an hour in the gym.
You could stay more than an hour…. but to be honest with you, if you use your time and energy wisely, more than an hour really isn’t needed.
Get in, hit your workout hard and efficiently, and get out.
Make sure you are getting protein
Everyone’s acceptance is different, but you will need anywhere between 0.5g to 1g per pound of protein per your body weight.
This is to ensure that the muscle fibers you have torn during your exercise will get the replenishment they need in order to grow over time.
This happens in nano rhythms so don’t expect big gains in days or even months. It’s a process that takes time.
200 to 300 above maintenance is all you need
I don’t promote actual bulking where someone will just consume food thinking it will lead them to become more muscular.
It will just make you fatter at best. Main gaining or slight increase in calories, whatever you want to call it, is all that’s needed to promote muscle mass and growth.
So there’s no need to be eating all those extra calories.
Get good at hitting your mind-to-muscle connection
Mind-to-muscle connection exists.
Plain and simple. When you perform your exercise focus on the muscle that you want to his and the point that’s help activate it.
Every single time you workout, focus on squeezing and contracting it every time to build that mind-to-muscle connection and get better at controlling your body every time.
Build a periodization plan.
Walking into the gym and doing whatever you feel like will hinder your results.
You should have a weekly plan set in place that dictates what you are going o do that day and the exercises as well.
Doing this will ensure you hit the muscles you want to work out and keep you on track to what your progress is.
Create progressive overload slowly.
You need to keep challenging your body to create a progressive overload. Add slightly more weight.
Add more time to your cardio.
Add more reps to your workout. Do something that will make it harder and more challenging. This will help you to keep getting results.
Don’t compare your results to others
This isn’t really going o help you with building muscle, but it may stop you from quitting which would halt growth.
We can all gain muscle or lose it.
But we all have different genetics which means we may have different results at different times than other people. Don’t expect to receive the same results as someone else.
Their body isn’t the same as yours therefore don’t have the same expectations.
Just focus on yourself and work to what you know and give it the best you can to get the results you want.
Don’t give up
It may be hard and you may want to quit because this is something new in your life.
But if you stop now, you’ll never achieve your results.
The problem is you just realized this is something harder than you originally thought and therefore makes you feel discouraged. That’s fine.
A lot of other people have felt that way too. But if you stop you will never get the results you desire. Take it week by week and just keep going.
To be honest, it will require more than this to put on muscle mass, but you can only write so much on a Facebook post. But hopefully, this can help you in any way. With that being said, what things on this list do you do?
Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
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