Exercise is great and all, but it can be incredibly frustrating when you put in a ton of effort and still have trouble gaining weight and muscle mass.
A lot of people are looking for safe and effective advice about how to gain muscle mass fast, and generally, assume that the only way to do so is to pump more iron.
While it is true that strength training and other exercises will certainly help you bulk up, it is by no means the only way to speed up the process.
How to Build Muscle Mass?
When looking at how skinny people can gain muscle mass, we need to think of it as a multi-faceted approach to bulking up.
Just exercise is not enough for a lot of people.
Junk food diets to gain weight and mass may work, but they can also cause a host of other health problems and can actually work against your efforts to get toned and firm while bulking up.
In short, a combination of diet and exercise that is targeted towards bulk and the building of muscle mass must be tailored and adhered to.
However, there are also ways that we can help our bodies build muscle mass fast and effectively by spurning the release of certain hormones that enhance our efforts.
Certain supplements are a great addition to a targeted diet and exercise routine as they naturally help your body produce hormones and other chemicals that will aid in your muscle-building efforts.
What follows is a brief guide about how to build muscle mass naturally, quickly, and effectively, by using the latest information about biology, nutrition, and fitness science.
Following a lifestyle plan that utilizes each of these elements will help even the skinniest person put on bulk and add muscle mass in just a short amount of time.
With effort and diligence, that ripped and bulked-up body you’ve always wanted is most definitely within reach.
How to build muscle mass with targeted dietary changes
It’s hard to believe, at a time when more people are obese or overweight than ever before, that anyone would have trouble building muscle mass or putting on weight.
Some people simply have high metabolisms and really do struggle to put on weight and muscle mass no matter how hard they try.
We all know that one person who can eat as much as two people and not gain an ounce. While many of us might be jealous of this, it can be incredibly frustrating and tips like “just eat more cheeseburgers” are just not helpful or good advice.
It is true that if you want to put on weight and add bulk, you have to eat more. But what you eat is just as, if not more, important than how much you eat.
Not all foods are created equal. Food is the fuel that our bodies use to function—like a car, running on low-quality fuel will lead to long-term problems and reduce performance, sometimes significantly.
For the person trying to bulk up, both quality and quantity are important elements of the diet.
First things first; you have to consume more calories than you expend in your daily bodily functioning and exercise habits. For someone trying to bulk up, you need significantly more calories.
For the average skinny male trying to bulk up, you probably need to consume something like 4,000 calories a day in order to add mass and muscle.
But you need to be mindful about where these calories come from and know how to eat to maximize the results you see from your efforts.
One of the areas where we often fail to fuel ourselves properly is related to exercise.
Within an hour of beginning a workout, it is recommended to have a hearty snack or meal that is high in complex carbs.
This means fruit smoothies, whole-grain pastas, rice dishes, beans, etc. This gives you the quick burst of energy you need to push you through your workout.
You want to focus on healthy carbs from fruits, vegetables, and whole grains, not refined sugars. Refined sugars are a poor fuel and will often cause you to crash faster and harder.
Within an hour of finishing your workout, it is recommended that you have a snack or a meal that is rich in lean protein and more of those good carbs.
This means lean meats or proteins like nuts, legumes, fish, beans, tofu, and more. More good carbs in the way of vegetables, rice, whole grain breads, etc., will also help give you the energy you need to get through the rest of your day.
As we all know, protein is incredibly filling as well as being high in calories, but quality protein and lots of it are part and parcel of building muscle mass.
This means we often need a bit of help to get all those extra calories and protein that we need.
Protein powders like soy and whey protein are a great way to get added protein and calories into your diet. These powders can be mixed in with water, milk, fruit juice, or even added to things like yogurt.
This allows you to add a nice burst of protein and calories by enhancing the beverages you already drink.
Protein bars for between-meal snacks are also a great way to put on some bulk. These are specially formulated snacks that are designed for the athlete to give you targeted protein and nutrition.
Also, healthy, but protein-rich snacks like nuts, dairy products, jerky, and the like, are also really good ways to boost your caloric intake in a healthy way.
You want to ensure that you are getting more calories, but that those calories are coming from quality food sources that provide more than just calories, but nutritional value as well.
Workouts that promote muscle growth
When it comes to putting on bulk and mass, most people immediately think of weight lifting and strength training.
This is, of course, the most important aspect of your training routine when trying to build bulk, but you should not simply target one area of the body at the expense of the rest.
You need to keep your exercise varied and focus on different areas of the body to help ensure a full-body workout.
Not only will this give you better overall results, it also helps to keep you healthy and reduce your risk of exercise-related injury.
A little bit of cardio, some flexibility and interval training make great additions to a solid weightlifting routine.
Many people have “days” as in “leg day,” “chest day,” and so on. This is a perfectly acceptable strategy whereby you tailor your exercise regimen to focusing on certain areas of the body on a given day.
Some people like having targeted training days, whereas others prefer to have a little bit of everything each day. It really does depend on your preferences.
When looking to build up muscle mass, most often we are referring to building up muscle in our upper body. This requires the use of free weights and repeated fast bursts of activity.
A variety of dumbbell and barbell presses and curls, interspersed with pull ups or the use of a cable rowing machine are a great way to really target the entire upper body from the chest to the arms, and the back and shoulders as well.
You will want to make sure that you do not neglect your lower body either.
Lower body exercises mostly include a routine of deadlifts, leg presses, curls, raises, and the like. These exercises will focus on your butt, calves, thighs, and core.
One thing that should be noted is the importance of rest days.
While it may be tempting to push yourself to the limit and work out for hours every day to jump start your muscle building, this will actually serve to work against your efforts.
The body—particularly when subjected to intense activity—needs time for rest and recovery. If we do not give our bodies any down time, we can actually cause a plateau in our results.
Additionally, not giving your body time to recover also puts you at a much greater risk of injury, which could leave you sidelined for a long time.
Supplements that help you get the most from your efforts
As we learn more about the hormonal and physiological workings of our body, we are gaining a better understanding of the dynamic and intricate interplay that different hormones and chemicals have on our bodies, and how this can be used to achieve desired results.
We have long known that the athlete needs a bit more nutrition than your typical person, which is why there are targeted dietary plans that take into account the varied needs of the athlete.
However, what we are really beginning to hone in on is how we can naturally induce our bodies to produce certain hormones and chemicals that will aid in or enhance our efforts.
Many athletes take supplements as a way to ensure that they get all the vitamins and minerals they need to be in peak condition.
Intense exercise takes more out of the body than regular daily bodily functions as such, the athlete is likely to need a higher amount of certain vitamins and minerals than the general recommended daily amount as put forth the by FDA and various medical associations.
However, there are now also supplements that help to naturally encourage your body to produce more of certain beneficial hormones that it might otherwise produce, such as testosterone.
We all know the intimate link between the level of testosterone in our bodies and the amount of muscle gain we see.
This is why so many people fell prey to synthetic anabolic steroids as they caused a huge spike in the production of testosterone and thus, increased muscle mass.
These steroids were, however, not targeted and they were also synthetic, which led to a whole host of negative side effects.
Now there are natural supplements that are designed to encourage your body to increase the amount of testosterone produced, but not to uncontrollably high levels and it works with your body, rather than forcing it to produce an excess of the hormone through harsh synthetic means.
These supplements are safe and effective and can really enhance the amount of muscle gain you see if far less time than without supplementation.
For those who have tried without success to build muscle mass and put on weight, it can be frustrating trying to figure out what you are doing wrong and how to fight your natural biological tendency that keeps you smaller than you would like to be.
Even for those who have continuously struggled, there are ways to safely and quickly put on muscle mass and weight.
To do so takes a multi-faceted approach to muscle building and weight gain.
So many people think that all you need to do to gain weight is to eat a bunch of junk food.
This is most certainly a path to weight gain, but not necessarily the kind you want, and even if you do get bulked up on junk food diet, your overall health and well-being will suffer as a result.
Your diet is incredibly important to your ability to gain weight, but what you eat is just as important as how much you eat.
Focusing on protein and calorie-rich foods such as nuts, lean meat, dairy products, legumes and beans, whole grain products, etc., in tandem with a healthy assortment of quality carbs like the above mentioned whole grain products, fruits, and vegetables is a great way to get a balanced diet that is rich in the things you need to add bulk.
You will need to almost double your daily caloric intake in order to jump start your weight gain and muscle building.
Many people struggle to double their caloric intake in a healthy way.
It is recommended that you supplement your calorie-rich meals with frequent between-meal snacks and to even sneak protein and calories into your beverages by way of protein powders and protein bars.
In addition to a quality, protein- and calorie-rich diet, you need to exercise in order to gain bulk.
The best way to achieve this in a fast and effective way is to combine targeted strength training with the occasional cardio and flexibility training.
It is vitally important that you give your body rest days to allow yourself to recover and your body to heal from your efforts.
Supplements that help ensure that you get all the extra vitamins and minerals needed for intense training is also a great way to help maximize the results you see from your efforts.
Safe and effective supplements that are designed to induce your body to naturally produce certain hormones like testosterone are excellent ways to really amp up your efforts and to quickly see serious gains.
I hope that you get the answer to the question “how to build muscle mass” as I’ve tried to provide you the best tips you can use to achieve your goals.