How-to Increase Muscle Mass

How-to Increase Muscle Mass, is not for the faint hearted, it requires grit, determination, courage, and knowledge. The 5 steps to increase your muscle mass below will help considerably towards this task. They are by no means the only steps that one could take to increase your muscle mass and there will be more to follow these 5, however, it’s an important start and one you should implement as soon as possible…

Step 1 – Provision of Calories

Doubble Front Bicep Poss

Double Front Bicep Poss

The most effective way to get bigger is a strategy combining exercise and good nutrition. It’s vital to pay attention to both halves of this formula. If you’re completing the correct exercise, but not eating adequate calories, you’ll find it impossible to increase muscle mass or strength significantly.

The key is eating regular meals (every 2 – 3 hours) and increase daily calories to 500 above your weight maintenance figure. Try to consume the high quality protein and calories you need throughout the day.


Step 2 – Protein Quality Over Quantity 

Increase Your Protein intake

A lack of quality protein will result in loss of muscle tissue and tone, a weaker immune system, slower recovery, and lack of energy. If your goal is to put on muscle while maintaining definition and tone, extra protein from high quality sources is a MUST. Meal replacement performance products such as Reflex, Pro-Mass, all contain whey protein to satisfy your body’s requirements. These products should not be your only protein source, but should complement the proteins in your diet such as fish and lean meats.


Step 3 – Overcompensation & Eliciting a Training Effect

woman doing dubble front bicep poss

Double front bicep poss

When you exert your muscles, especially during high intensity resistance training, your muscle fibres are naturally broken down. Your body overcompensates for this, so you are able to do the same amount of exercise with less effort next time. This is known as the ‘training effect’. As you train your strength increases, thanks to an increase in muscle size and increased stimulation of muscle fibres. Products like Creatine, Pro-Male will allow you to train more intensely, for example, enabling you to increase the weights you are lifting in the gym or squeezing out a few extra reps.


Step 4 – Help to Prevent Muscle Breakdown


Muscle fibres



Our bodies are in a constant state of building, repairing, and breaking down cells. By helping to prevent muscle breakdown after training, you can support your muscle and strength goals further. Formulas such as HMB can help to do this. Add them to a sensible diet and training regime, for best results.


Step 5 – Introduce Additional Herbs, Vitamins & Minerals to Aid Your Results

Supplements and Bodybuilding 2Herbal and amino acid formulas are popular for accelerating muscle gains. It is also important to make sure you are getting your full complement of vitamins and minerals. Immune Support and ZMA can all be used to support the vitamin and mineral needs of the bodybuilder.

Making wise choices with supplements and foods is one key towards success. The following herbs, spices or foods should be avoided in your quest to develop the perfect physique, soy, soy milk, soy protein powders, licorice, red clover, dong quai, damiana, black cohosh, verbana, motherwort, thyme, oregano, tumeric, hops – sorry guys, but beer lowers your testosterone levels, while having the opposite effects in females, bloodroot, mandrake, pennyroyal, yucca and mistletoe.

It seems like a no-brainer, if you want to maximize the testosterone and anabolic hormonal response to weight training, avoiding or minimizing the amount of estrogenic herbs, spices and foods that you eat, you should be eating organically and smartly. If you want to ensure that you are helping tilt your body to fight off estrogenic items in the environment, you should consider using dietary supplements. And perhaps overall health can ever only be obtained through eating meats and dairy items that come from farms or facilities that do not use hormones in their rearing of the animals.

Step 6 – Understanding Carbohydrate and Proteins

If you are toPotato_galettes_with_quail_eggs grow healthy, fit, or increase muscle size then you must understand what ‘Carbohydrate and Proteins’ are ALL about.

Let’s take a look at carbohydrates and proteins in this very simple to understand way.  Carbohydrate is the petrol you put in your car to power the engine, and proteins are like the mechanic who services, repairs, and fits new parts to your car.

Without carbohydrates you won’t have the required energy to breakdown muscle fibres during your workout, and without the necessary amount of protein, your body would find it hard to repair muscle fibres. In fact, it will cannibalize it from other muscles, shrinking, and inhibiting their growth in the process. You need to also understand one very important factor about cannibalized proteins from muscles, it will not aid in cell growth, understand your body will not use this protein to increase ‘MUSCLE VOLUME’.


Keep coming back, because there are more Steps coming later…




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Filed under: Increase Muscle SizeProtein & Carbohyrates

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