Core Training5 Tips for Growing Muscle Mass

5 Tips for Growing Muscle Mass

Gaining quality lean muscle mass takes time, focused effort, and consistent habits

Ensure your weightlifting regimen and programming is aligned with your muscle gain goals.

Tip #1 Increase intake by 300-500 calories per day
● Don’t necessarily need to count and track calories, but need a good idea of maintenance range
● Writing down what you’re eating and drinking each day may be helpful
● In order to gain muscle mass, need to increase calorie intake above maintenance range
● An increase of 300-500 calories per day above maintenance is a good starting point
● May need to continue to scale this calorie goal up as metabolism adapts or if not seeing
expected gains
● 0.5lb to 2lbs gain per week is a reasonable goal

Tip #2 Aim for 0.77-1.0g protein per pound bodyweight each day
● Protein is the building material for muscle tissue
● To increase muscle size, we need to optimize protein intake
● Target protein intake at 0.77-1.0 g protein per pound bodyweight each day
● Distribute protein intake throughout the day
○ 25-40g of protein per meal in 3-5 meals
○ 10-20g of protein in 1-3 snacks

Tip #3 Make half your plate complex carbohydrates
● Body uses carbohydrates for energy; if not consuming enough carbohydrates this could mean using some of the protein as energy instead of towards muscle building.
● Consuming enough carbohydrates for energy is protein sparing
● If performing high intensity or longer duration exercise, need to scale up carbohydrate
intake
● Fill half a plate with complex carbohydrates, a 1⁄4 of the plate protein, and a 1⁄4 of the
plate vegetables and/or fruit

Tip #4 Supplement with creatine monohydrate
● Creatine monohydrate is one of the most widely researched sports supplements
● Great supplement to add on top of a sound diet in order to gain muscle mass
● Timing wise – supplement pre or post exercise
● Load creatine for the first 5-7 days with 10g of creatine twice per day
● Maintenance dose of 3-5 g of creatine per day

Tip #5 Rest and recover
● Allow your body ample time to rest and recover
● Take an off day or two
● Skimping on sleep is skimping on time to grow.
● Research recommends 7-10 hours of sleep each night
● Establish a wind down routines that help you get to sleep faster and stay asleep longer

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