Build Muscle Mass in Two Easy Steps!
Building muscle takes patience and perseverance, but in the big scheme of things, it’s easier than you may
think. Many people make the mistake of thinking there’s more to it than there actually is, and therefore end up
buying hundreds of dollars in supplements that aren’t needed to build muscle mass.
In this article we’re going to take a look at how to build muscle mass in two easy steps.
Step 1: Eat Well and Prosper
The first step in building muscle mass is to eat a diet high in protein and low in fat. You also want to eat
several times per day. In fact, you should be consuming between 5-6 small meals per day to feed your metabolism and
your growing muscles.
How small should your meals be?
A pretty good rule of thumb is to eat meals that are about the size of the palm of your hand. These meals should
be rich in protein because protein is an essential building block for new muscle tissue. Here are a few high
protein, muscle building food ideas:
- Skinless chicken breast
- Whey protein powder shake
If you want to build muscle mass, having a proper diet is critical. Each meal should include protein, and try to
stay away from high-fat foods at all costs.
Step 2: Resistance Training to Build Muscle Mass
In order to build muscle mass, you need to do some resistance training. This doesn’t mean that you can lift
a five pound weight and call it a day either. You have to put some serious time and effort into your resistance
training if you want to see results.
To build muscle mass, you should be lifting every other day. Your body needs a day’s rest in between. If you’re
just starting out, you should be performing exercises that work more than one muscle group, such as the squat or
Once you’ve put on some significant muscle mass, you can worry about defining or enlarging smaller muscle
groups, such as your biceps.
When you’re lifting, you should be lifting approximately 75% of your maximum lift. For example, if you can bench
press 200lbs just once, you should be performing 2-3 sets of 6, 8 or 10 repetitions of at least 150lbs. By the time
you’ve reached the last repetition, you should be unable to lift another.
With a proper diet rich in protein and a solid lifting routine, you can build muscle mass fairly quickly and
easily. It is hard work, and definitely not for the faint of heart. However, it is possible and you can do it if
you put your mind to it.