Build Muscle Mass

If you are looking to build muscle mass, it helps to first understand a bit about the muscle tissue itself that you are trying to change, then you can build on your knowledge to formulate an efficient training routine.

Muscle tissue is primarily composed of water and protein. So right away you know what two key components of your nutrition plan should be. It also contains amino acids and essentially fatty acids that assist in the synthesis of new protein, and sugars such as glycogen to power the work that your muscles do, as well as the repair process afterwards.

When you train with weights (which is by far the best way to build lean muscle mass), what you are actually trying to do is slightly damage your muscle tissue, creating what is known as microtrauma, or little tears in the muscle itself. In the process of recovering from the damage you have caused, your body will repair the muscle tissue bigger and stronger than before, and this is the essence of bodybuilding.

What you want to do then, is to formulate a training programme that enables you to create that microtrauma in the specific muscles that you are working, and then once you have done it, move on to the next group. There is no point continuing to work your muscles after that damage has been caused, you will not build muscle any faster and in fact it could hinder your progress because your body will not recover in time for the next workout and you will not be able to push yourself as hard. So the most efficient and effective workout therefore is a short, intense, and well-planned one. Do not believe that working out for hours is the way to go, in fact building muscle mass is as much about planning as it is about lifting. Keep a journal of your workouts so that you can see your progress and plan your next workout. This will help to optimize your time in the gym, and also keep you motivated as you can see the real results you are getting.

If you are a beginner, get some advice about the proper way to lift and lower weights. If possible, visit a gym or fitness store and ask a professional to demonstrate the basic lifts for you. Weightlifters have a term called good form. This essentially refers to the fast that when you are working a particular group of muscles, you want to be working only those muscles, and not using others to cheat, or help lighten the load. If you are not doing lifts correctly, you simply will not get the progress you are looking for. Similarly, pay as much attention to lowering weights as to lifting them, since this is when at least half the microtrauma occurs. Just tossing a heavy weight in the air and hoping for results is not what bodybuilding is about, the lifts need to be controlled.

You will also want to plan a diet to complement your new workout regime. Look to prepare meals with a good macronutrient ratio. Which is to say, an appropriate percentage of carbohydrate, quality protein and essential fatty acids, all of which the body needs to power your workouts and recovery, and to synthesize new muscle tissue. Your local gym or fitness centre may have a nutrition expert you can ask for advice, but it is important to remember that even if your goal is to lose fat as well as gaining muscle, you should not starve your body. Gaining lean muscle mass requires a more substantial calorie intake than an average person, and you will not be making the most of your training if you do not provide enough fuel for the job.

If you have a busy life, and who does not these days, meal replacement products are a great and convenient way to make sure you are getting all the essential nutrients you need to maximize the potential of your workouts. These usually come in the form of shakes (powdered or pre-made) or nutrition bars, and contain as much protein, carbohydrate, essential fats, vitamins etc. as a good, well-balanced meal. They often also contain popular weightlifting supplements such as Creatine and amino acids, both of which can really help to support your training and produce great results even faster.

There are many, many supplements on the market, and it is important to do your homework and find out which ones will be best suited to your particular needs. What is certainly true is that supplements can give you a real edge and help you to build lean muscle mass even faster. They can help you train harder, recover faster, and generally feel better. The most popular bodybuilding supplement is Creatine, and we really recommend it. Creatine is a naturally-occurring organic acid that supplements the muscles with energy for intensive busts of work, such as lifting weights. Study after study have shown that as well as increasing strength, performance and muscle mass, Creatine also helps to improve alertness and brain function. If you are serious about building muscle fast, make it a part of your nutrition plan.

Build Muscle Mass