6 Rules for Adding Muscle Mass

 

We are all looking to add a little more muscle mass. Face it, you wouldn’t be reading this if you did not want to grow? Whether we are looking to add a little or a lot, there are a few golden rules to go by when you need to push on a little further.

Here are six tips for building muscle mass the should keep in mind to achieve your goals.

Focus on Compound Exercises

Compound exercises are where it’s at when you want to add real muscle mass. Focusing on compound exercises like squats, deadlifts, press, dips etc. Isolation exercises are great for adding definition, but your main workout needs to center around compound exercises for really packing on the muscle mass.

Train Hard

Keep you workouts short and focused to around 45 – 60 minutes. Any less and you are probably not training enough to add mass. Any more than a hour and you are either not using your time wisely and/or over-training.

Keep an eye on the time you rest between set can make a huge difference in your overall routine time.

Manage Your Diet

You can work out as hard or long as you want, but keeping in mind that muscles are built in the kitchen – not the gym. After serious workouts, you need to refuel your body immediately after with a high protein and carbohydrate meal.

Include a post-workout supplement boost if needed to ensure your required macros are being met. Also ensure that you keep your macros in order and that they are getting disbursed throughout the day properly.

Manage Your Equipment

Make sure that you have proper workout equipment for the training routine you have planned. If you are planning to work out at home, make sure that you have all the equipment that you will need. At the bare minimum, you need a bench, barbell, dumbbells and weights.

You would be surprised with how much you could do with this little amount of equipment. If you are training at the gym, make sure that the equipment that you require is there and that there are free spots.

The last thing you want is to be all warmed up ready to go and constantly have to wait for equipment.

Gyms are notorious for being flooded at post-work hours, so try to go early in the morning or later at night when you can have access to anything that you need.

Get Adequate Rest

When you are training real hard trying to gain muscle mass, it puts a lot of stress on your body. The human body when placed under such conditions needs adequate rest to rebuild the muscles that you have broke down in your workouts.

So you should plan to get 8 hours of restful sleep each night.

Take Time Off

After training real hard for multiple days, your body needs a well deserved rest. Take a day or two off per week (depending on your routine split). Every 2 to 30 months you need to give your body extra time off to recuperate fully. Your central nervous system will thank you.

This option is much better than you body telling you that something is wrong via an injury.

Train Smart to Achieve Your Goals

If you truly want to pack on serious muscle mass, you have to incorporate all the above items to really achieve huge gains. If you leave out any of these items, you will get gains, but at a limited rate.

Train Insane or Remain the Same

What rules do you follow for adding muscle mass? Tell me in the comments below.

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Doug Paulson
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Doug Paulson

I'm a Canadian solopreneur that blogs at Bodybuilding After 55. I'm passionate about bodybuilding and working online. This blog is where I share my knowledge and experiences of bodybuilding.
Doug Paulson
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