Are you looking to pack on some serious size? Do you feel like you’ve hit a plateau and can’t seem to make any gains no matter what you do?
If so, then read on. In this article, we will discuss the top ways to get mass and really boost your gains.
We’ll cover everything from diet and exercise to supplements and motivation.
So whether you’re just starting out or you’ve been lifting for years, there’s something in here for everyone!
1. Resistance Training
There is no question that resistance training is the key to building mass. By working against a weight, you force your muscles to grow in order to adapt to the new stimulus.
This not only results in an increase in size but also in strength and power.
There are a number of different ways you can go about resistance training, but the most important thing is to make sure that you are using progressive overload.
This means gradually increasing the amount of weight you are lifting over time.
If you want to really boost your gains, then you should focus on compound exercises that work multiple muscle groups at once.
These exercises will allow you to lift heavier weights and will help you build more overall muscle mass.
2. Getting Enough Sleep To Recover
Getting enough sleep is crucial for muscle growth. When you don’t get enough sleep, your body doesn’t have time to repair the damage from your workouts.
This can lead to plateaus in your gains and make it harder to build muscle.
To make sure you’re getting enough sleep, aim for at least eight hours a night. If you find it hard to fall asleep or stay asleep, try some of these tips:
- Create a bedtime routine and stick to it as much as possible (sleep and wake up at the same time each day)
- Turn off electronics an hour before bedtime
- Invest in a comfortable mattress and pillows
- Keep the temperature in your bedroom cool
- Invest in black-out curtains
By following these tips you’ll be sure to be maximizing your sleep.
3. Eating Enough Protein
Eating enough protein is essential for muscle growth. The average person needs 1 gram per pound of body weight (2.2 grams per kg).
So, if you weigh 160 pounds (73 kg), you need 160 grams of protein per day. You can get this from whole foods or by supplementing with a quality whey protein powder.
It’s recommended to break down protein intake across all of your meals rather than consuming a large amount of protein in one go as your body will process it better this way.
4. Drinking Plenty Of Water
Water is essential for our bodies to function properly. It helps to regulate our body temperature, transports nutrients and oxygen to our cells, and flushes toxins from our system.
Drinking plenty of water is important for anyone looking to maintain their health, but it is especially important for those looking to gain mass and boost their gains.
When you are working out hard, your body loses a lot of water through sweating.
If you don’t replace that lost water, your body will start to shut down certain functions in order to conserve what little water it has left.
This can lead to dehydration, which can cause cramps, fatigue, and even heat stroke. So make sure you are drinking plenty of water before, during, and after your workouts
5. Staying Consistent With Your Workouts
Consistency is key to seeing results. Make sure you’re doing some form of exercise at least four times a week and that you’re working for different muscle groups each time.
This will help your body to repair and rebuild itself so you can see the gains you’re after.
If you want to see serious results, then you need to be consistent with your workout routine.
That means exercising at least four times per week and making sure to target different muscle groups each time.
This will help your body recover from each session and lead to the gains you’re looking for. Stay dedicated and those results will follow.
These five tips will help you on your way to a stronger, more muscular body. But remember, it’s not all about the physical changes you see.
Strength training provides so many benefits beyond just looking better naked, like reducing your risk of injuries, helping with weight loss, and improving mental health.
So what are you waiting for? Start implementing these resistance training tips today and start feeling and seeing the difference!