5 Rules for Building Muscle Mass (2021)

You are a diary in the gym. Every time you get a chance, you are lifting weights and dealing with your body. But as you get stronger, you don’t see the muscle mass that you would like. Bulking up by building muscle mass requires a fanatical strategy. Article: 5 Rules for Building Muscle Mass (2021)

5 Rules for Building Muscle Mass (2021) Building muscle mass
Article: 5 Rules for Building Muscle Mass (2021)

SMART Goals are Needed for Muscle Mass Gain

5 Rules for Building Muscle Mass (2021)
Article: 5 Rules for Building Muscle Mass (2021)

Wanting to get a builder may be a good goal, but it’s vague. SMART goals are designed to make sure you actually achieve them. Here’s how to make your muscle mass goal smarter:

Specific. Do you want specific muscles to increase your size? Are there areas of your body that you would like to define more?

Measurable. It is reasonable to gain between 1 and 2 pounds of muscle per month. Decide what percentage of months you will invest during this goal and choose your pounds accordingly. Remember that you may gain weight faster in the beginning, so don’t set your long-term weekly goals backed by the first few weeks of gains.

Realizable. Consider what else is happening in the coming months. Adjust your goals accordingly.

Relevant. Remember why you would like to be successful in this goal. If staying on target is difficult, find ways to remind yourself of your reason daily, such as posting a picture of the physique you would like where you will see it.

Limited in time. Determine how much time you would like to spend on this goal. Make an idea on your calendar in that time frame. A goal is not a goal unless it is activated by time.

Be Prepared

5 Rules for Building Muscle Mass (2021)
Article: 5 Rules for Building Muscle Mass (2021)

Nobody builds muscle mass accidentally. If you want to be successful in your SMART volume goals, you can have an idea and stick with it. Your plan should include a muscle mass training program and a nutrition program, plus you can consider getting more rest.

In addition to your planning, you will have access to the right gym equipment. Strength training equipment and a good variety of free weights are important. Texas Family Fitness gyms have everything you would like to execute your plan. Our trainers can also help point you in the right direction for all aspects of your plan; movement, nutrition, supplementation, and responsibility!

Modify Workout Plan

5 Rules for Building Muscle Mass (2021)
Article: 5 Rules for Building Muscle Mass (2021)

Have you ever heard of a fitness plateau? That’s what it’s called when you’re working hard and every day in the gym, but you’re not making visible progress toward your goals. Oftentimes, small adjustments will make a difference.

Some simple but effective changes you will make to your exercise regimen to increase your volume are:

  • Start along with your free weight exercises, then advance the machines
  • Ask for feedback on your form as it is easy to incorrectly position, grasp, or lift
  • Do more compound exercises because they are simple and allow you to gain weight faster.
  • Lift heavier weights using more muscles instead of isolating a pair and lifting less
  • Try to crawl while lifting weights
  • Change your routine every 6-8 weeks because otherwise your muscle adapts to your usual exercises and progress slows down
  • Choose exercises that combine large body parts (like shoulders) with smaller muscle groups (like cheats)

Not to lose muscle, but to gain it

5 Rules for Building Muscle Mass (2021) Not to lose muscle, but to gain it
Article: 5 Rules for Building Muscle Mass (2021)

It is easier to realize the weight within the type of fat than to place it on the muscle. A bit like with weight loss, what you eat is important. You will also be able to eat more calories than you burn. Men’s Health offers a simple formula to calculate the percentage of calories you will consume each day. An excellent rule of thumb is that your diet contains 12 to 15 percent protein, 55 to 60 percent carbohydrates, and 25 to 30 percent fat.

Of course, not all calories are the same. choose a healthy protein, nutrient-dense carbohydrates (like whole grains), and fats that are good for you. Basically, aim to eat foods like steak and potatoes with vegetables. Eat protein like nuts or meats in between meals, and definitely find a couple of good protein shake recipes.

Hit Snooze

Article: 5 Rules for Building Muscle Mass (2021)

Believe it or not, rest is one of the most important factors in building muscle mass. you would like to require a minimum of some time each week away from understanding, so your muscles must adapt and rebuild. Avoid exercising focused on equivalent body parts for two days in a row for an equivalent reason.

Also, press snooze! Building muscle can be a lot of work for your body. It is suggested to sleep between 9 and 11 hours a night. If that’s impossible, don’t go below 8 o’clock. Your muscles need it.

Get Started

Now that you just know the basics, get started with your SMART muscle mass goals! Get your FREE 30-day VIP pass at Texas Family Fitness and be available on computing along with your muscle-building plan in hand.


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