How to Build Muscle Mass in a Workout

How to Build Muscle Mass in a Workout
Building muscle mass requires dedication in the gym during workouts and a healthy diet with a surplus of calories. Challenging your muscles with heavy weights during each workout will build muscle faster than lower intensity exercise. While these methods should help most people improve body composition, building quality body mass takes time and consistency. Workouts should be performed at least three times a week in order to achieve the desired results.

Instructions

Difficulty: Easy

Things You’ll Need:
  • Weights
  • Post workout shake
  • Food log
Step 1
Focus on one area of the body during each workout. Beginners can do this by performing upper body exercises and lower body exercises on different days.
Step 2
Perform at least three different exercises during each workout. Upper body workouts should include both a push and a pull. Examples of an upper body push exercise include a military press, a bench press, or pushups. Upper body pulls include dumbbell rows, lat pulldowns, and pullups. Lower body exercises include squats, deadlifts, lunges, the leg press, and leg extensions.
Step 3
Choose the amount of weight that will allow you to perform about five reps of each exercise. You will find your starting weight by attempting to lift varying weights. If you can barely perform three reps, then the weight is too heavy. If you can perform eight reps, then increase the weight you use. Increase the weight as often as possible from one workout to the next, this is how you will increase muscle mass.
Step 4
Rest for one to two minutes after each set of five reps. Perform three to five sets of each exercise before moving on to the next exercise.
Step 5
Drink a protein shake after workouts to supply your muscles with protein and fast acting carbohydrates, which are needed for muscle recovery and growth. There are many post workout shakes on the market or you can create your own by mixing two tbsp. of powdered Gatorade into a protein shake.
Step 6
Eat a surplus of calories. In order to increase muscle mass, your body needs enough calories to build and fuel your growing muscles. According to the American College of Sports Medicine, those attempting to gain muscle mass should try to consume 0.68 grams of protein per pound of body weight each day. Keeping a food log can help ensure that you are eating enough protein and calories to support the new mass you are building.

Article Written By Kittie McCoy

Kittie McCoy has been a freelance writer since 2008. She is also a part-time personal trainer and licensed entertainer in Las Vegas. She enjoys sharing her love of physical fitness and experience in the entertainment industry via her writing.

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