How to gain muscle mass

How to gain muscle mass

By following correctly all diets and correct diet regimens, you still can not achieve an increase in muscle mass. In order to achieve a certain result, there are only two options: go to a sports club or a home occupation. Of course, the fitness instructor will pick up the necessary set of exercises and tell you about the diet. However, in this article we will offer you a method of increasing the mass, based on several exercises.


The main time in training should be given to basic exercises, which are based on the development of large muscles – legs, back,chest.

  • In addition, do heavy exercises with dumbbells, for example: dumbbell bench press, dumbbell bench press up, draft dumbbells to the waist in the slope, dumbbell lifts to the biceps. But do not waste time on clever simulators and exercises such as “extension of the hand from behind the head with a 5-kilo dumbbell”, so you will not gain weight.
  • When doing exercises, use a range of 6-8 repetitions. That is, take such burdens that you can raise 6-8 times. Sometimes you can do more power approaches and go down to 4 repetitions, or, on the contrary, pump up muscles with blood, doing 10-12 repetitions each. But the main range for you is 6-8 repetitions. 
    If, for example, you can tighten 12 times, then hang on the belt burdening.
  • The body builds muscles to overcome the loads, the heavier the bars you raise, the more muscles you will need.This does not mean that you should immediately grab a heavy barbell and tear off your ligaments. But you need to gradually increase burdens and strive to raise more, keeping the technique of exercises.
    Do not forget to warm up well and then you can progress without injury.


gain muscle mass


Proper nutrition

  • Proteins. 
    It’s the proteins that make up your muscles, and the bones and ligaments and skin!
    In modern nutrition, very often there is not enough protein.
    If you are thin and hard to gain muscle mass, you should eat at least 2 grams of protein per kilogram of body weight per day.
    The main protein products for muscle mass gain:
    Cottage cheese – preferably low-fat (no more than 3% fat) it has more proteins.
    Eggs – from 3 to 10 eggs a day, yolks can be 2-3, the rest is only proteins.
    Chicken white meat, without fat.
    Boiled low-fat fish, canned natural tuna, pink salmon.
    Vegetable proteins are buckwheat, nuts.
    Low-fat milk and kefir.
  • Carbohydrates
    Carbohydrates are the main energy for strength training and muscle growth!
    If the energy is not enough, the muscles are depleted, the forces fall and there will be no growth.
    The main sources of carbohydrates for muscle growth are porridge – buckwheat, rice, oatmeal, plus vegetables and fruits.
  • Fats 
    And here we do not need this “economy”, you want to gain muscle mass, but not to become fat) You will still receive the necessary minimum amount of fats with food. Follow that in your diet was less fatty foods.
    Salads can be seasoned with vegetable or olive oil.
    Eat more vegetables, greens and fruits, they not only give vitamins and minerals, but also strengthen the immune system and increase stamina. 
    Apples, pears, bananas, peaches, berries – the more, the better.


In the process of training, the body produces a large number of potentially dangerous free radicals, to cope with which is the task of vitamins-antioxidants. Vitamins and microelements (in particular, zinc) are also needed for the production of the hormone testosterone.

Special additives

Increase in muscle mass at home can help the use of various protein supplements (geynerov, creatine, amino acids). These are not anabolics, but natural substances similar to those from which conventional products consist, only concentrated and assimilated much faster.

A few words about how to gain muscle mass to a girl. Principles of nutrition for girls are absolutely the same. The difference is that the female body is more prone to the deposition of fatty tissues , so the percentage of fat in the daily diet should be less than in the men’s athletes menu.


muscle mass



  • Train less. 
    Many of those people who want to gain weight, start training with enthusiasm, worthy of a better application. This is not entirely correct.
    Compare for example two people: the first does 10 exercises and in each exercise makes one approach; the second does the same 10 exercises and does not one by one, but three approaches. The most striking thing is that the weight of both will grow approximately the same. (all other things being equal). It is checked repeatedly.
    However, after a couple of months the body of both the first and second person will get used to the load and the weight will cease to grow. What to do?
    The simplest and most effective way is to increase the load. However, if the first person realizes this very, very simply, it is enough to do two instead of one approach, then the second person does not have everything so simple.
    If the muscle weight grows, then you do not need to add a load or exercise more in time.
  • Remember the muscles of the legs and back. 
    A fairly common mistake is that only those muscles that lack mass are trained.
    For example, you are quite well developed in comparison with the muscles of the upper. Therefore, we are mainly engaged in the muscles of the “top”, that is, the arms, shoulders, chest.
    However, at some point, weight gain is suspended. Therefore, the base muscles of the legs and back must be trained at least to a minimum in any case. It somehow affects the whole body. After the introduction of the exercises, growth again resumed. If you have the same error, then try.
  • Sleep more. 
    The growth of muscle mass for some reason requires more sleep. I do not fully understand why, but if you sleep as much as you usually sleep, then the effect of training will fall dramatically.
  • Training is only one third of the entire weight gain system. Always remember this.
    Actually, if you want to gain muscle mass, the whole process consists of three equal parts. The first component is proper training. The second component is proper (protein) nutrition. The third component is a dream.
  • Try 2-3 days to starve,