Workouts are effective when you’re trying to increase muscle mass, you must remember that all bodies are different in workouts and that gaining muscle mass is a bit easier for some people and more tough for others. Building a lean muscular and strong body is all about eating the right foods at the right times, training correctly and giving your muscles enough rest in-between workouts.
There are many different training programs & workouts intended to support you build muscle and gain weight, but the best method to increase muscle mass is to train with barbells and dumbbells as well as to be reliable with following a structured weight training routine that targets your entire body over the course of a week.
In this article, we’ll discuss 7 essential muscle building techniques & workouts you should implement in order to get bigger and stronger faster.
1- During workouts always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you’ve only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven’t yet developed the all-important “mind-muscle” connection that’s essential to developing a truly impressive muscular physique.
2- To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower workout. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.
3- Time your rest periods in-between sets. If you’re resting too long or too short in-between sets then you won’t be maximizing your strength and power on every set in workout. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.
4- Eat more small meals separated about 3 to 4 hours apart. The more small meals you eat, the more efficient your metabolism will be as your body has to burn calories to digest and process food. Also, by eating every 3 hours, you’ll supply your muscles with nutrients and protein around the clock which will prevent your body form using muscle tissue for energy during workout.
5- Cut out all aerobic activity. Doing excessive cardio will prevent you from building muscle and gaining weight since aerobics burn too many calories and interfere with the muscle re-building process. When you’re in mass gain mode, you need all the calories you eat to support muscle growth, thus you can’t afford to burn those precious calories that are essential to building muscle.
6- Don’t train more than 3 to 4 days per week. Just like doing too much cardio, training with weights too often will have the opposite effect by reducing your muscle mass and strength. To build muscle and gain weight, you should have just as many rest days as you do training days. And on your training days, keep your sets for each body part to a minimum because doing too many sets will burn excessive calories that your body requires for growth.
7- Modification the workout routine every now and then. Following the identical routine for months on end is not the best way to pack on muscle mass. Your body gets familiar doing the unchanged exercises every week, thus you must change up a few exercises each once in a while. For example, rather than doing the barbell bench press, do dumbbell bench presses. If you have been doing deadlifts with a barbell, change it up and do dumbbell deadlifts as an alternative.
By Adi Crnalic