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How to Gain Muscle Mass?

  • Stick to the reliability of free weights and also exercise your entire body.
  • You need a diet that is going to deliver the nutrients you need to build that muscle.

Have you ever wondered how to gain muscle mass? If you look at those professional bodybuilders and athletes, it seems that just “pumping iron” a few times a week is all it takes to get that exceptionally toned and ripped body and the strength that comes with it. Unfortunately, the real answer to how to gain muscle mass isn’t quite that easy, but it is possible for anyone to do if you know the right steps.


Obviously, you won’t find out how to gain muscle mass if you’re not exercising, but the trick is to understand what types of exercises you should be doing. For one, avoid machines at the gym. They may promise to help you build muscle but they don’t do a very good job. Instead, you should stick to the reliability of free weights. With free weights you’ll be able to lift more, which means greater muscle building potential. It also means you’ll be using more because they give you a great range of movement.

You also need to exercise your entire body. That means not just working with weights but also doing calisthenics to increase your endurance and efficiency. You should also give your legs a workout by doing squats and similar exercises. Running around the track a couple of times or doing a few laps in the pool is also a good idea for boosting cardiovascular health.

Another idea is to use compound movements or exercises, at least when you are beginning to understand how to gain muscle mass. These exercises allow you to target more parts of your body at one time. Later, you can add in some isolated exercises to target problem areas.


The answer to how to gain muscle mass won’t be found solely at the gym. You need a diet that is going to deliver the nutrients you need to build that muscle. While most people have to eat fewer calories in order to stay in shape, you’re going to need more calories in order to pack on muscle. That means you’ll need to start consuming some healthy but high-calorie foods daily, such as peanut butter, cheese and crackers, energy bars, dried fruit, and nuts.

Obviously, you’re going to need a lot of protein, but remember to stick to lean protein. You don’t want to overdo the fat content. Poultry and fish should be the main meat sources, although red meat once or twice a week is not a bad idea either. You should also include whole milk and dairy products in your diet as frequently as possible. Not only are these food items high in protein, but they are good sources of calcium and other vitamins that your body needs. Eggs are also a great choice, but don’t separate the yolk; eat the whole egg because the yolk is a great source of vitamins as well as protein.

You should also be eating more frequently, as in eating a meal or snack about every three hours. The only time you shouldn’t be eating is when you are sleeping. Remember that you should also avoid pre-packaged foods as often as possible. Eating fresh foods and whole foods, especially vegetables and fruits, is a good way to keep your body lean and to showcase muscle mass.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.