If you want to pack on more muscle, it can be quite a challenging task to do so. Unfortunately, not everyone is genetically gifted to put on muscle naturally and most people have to work quite hard in order to do so. However, no matter what your build may be, it is possible to gain more mass and more muscle. However, it is important to note that while you gain mass, you will also likely gain some fat. This is nothing to be worried about and is a natural part of the process. We’ll now look at a couple of pro tips for gaining mass so that you can achieve the muscular physique that you desire.
The first tip is to properly train in order to gain muscle. This means that you need to lift heavy weights for less reps. If you’re accustomed to training at 12 reps for 3 sets, then you’re most likely not lifting enough weight. In order to gain muscle, you need to heavily tax your muscles so that they are forced to grow. It is best to do 3 or 4 sets of 4 to 6 reps each. It should feel very difficult to lift the weight you’ve chosen by the 5th rep. This will cause your muscles to work much harder and thus get bigger over time.
Additionally, when you’re doing weight training, it is important that you focus on the best exercises for gaining mass. These include the squat, bench press, dead lift, dip, pull up, lunge, Bulgarian squat, shoulder press etc. These particular exercises have been proven to be extremely effective when it comes to building mass as they are compound movements. Now, this doesn’t mean that you don’t need to focus on accessory movements such as tricep extensions, bicep curls etc, but your focus should be on doing these first and then the other exercises after.
In addition to doing weight training at least 4 days per week, you also need to eat properly in order to gain mass. It doesn’t matter if you have the best weight training, if you don’t eat excess calories, you won’t gain muscle. So, you will need to figure out your macros needed for maintaining your weight and then add a couple hundred calories. For example, if you need to eat 2,500 calories per day in order to maintain your current body weight, then you should eat at least 2,800 calories per day in order to gain muscle. You can increase this number as needed so that you consistently put on mass over time.
However, if you want to ensure that most of the mass that you gain is muscle and not fat, then it is important to eat lots of clean foods and protein as oppose to junk food. You should aim to be eating at least 1 gram per pound of your body weight. So, if you weigh 180 lbs, then you should eat at least 180 grams of protein per day. You should also eat lots of clean foods such as meats, vegetables, legumes, brown rice, eggs, nuts etc.
In closing, we have just looked at a few pro tips for gaining mass. Be sure to implement every one of the suggestions above and you will definitely gain more muscle and build an amazing physique.