When it comes to bodybuilding, everyone wants to gain muscle mass. With that said, below are four tips to help you gain muscle mass.
1. Consume Enough Protein
If you don’t get enough protein, you won’t gain a lot of muscle mass. Protein repairs muscle tissue, which is why it’s important to consume plenty of protein on a daily basis. You should try to consume a gram per pound of body weight, which means if you’re 190 pounds, then you want to consume 190 grams of protein daily. If you have a hard time getting that amount, then aim for 1/2 a gram of protein.
Here’s a tip, invest in a container of whey protein and consume 2-3 servings of it per day. Try to get a bulk of your protein from breakfast, lunch, dinner and in snacks.
2. Do Heavy Compound Sets
Compound sets are when you do two exercises constructively and you count that as a set (known as a compound set). The two exercises you do targets the same body part. For example, if you do barbell curls and reverse barbell curls back-to-back without a rest, and you take a rest after you do the last rep of reverse curls, then you have done one compound set.
If you want to pack on a lot of lean muscle mass, then start training with compound sets for the next 4-5 weeks. Every time you go to the gym, train with compound sets and lift heavy on each exercise you do.
3. Squat Before You Bench Press
The barbell bench press is one of the best exercises for building up your chest muscles and your your upper body. The stronger you get on the bench press, more more mass you will pack on. However, many people hit a plateau, but you can increase the amount you bench with one simple trick. For the next 8-10 weeks, do barbell squats before benching and make sure you use heavy weight on both exercises. For example, do 4-6 reps of barbell squats, and use very heavy weight, and then do a set of the bench press. Take a break and then do another set of heavy squats before doing the bench press again.
4. Perform Squats, Dead-lifts And The Bench Press
If you want to pack on mass, then you need to do powerlifting exercises, and three of the best ones include squats, the bench press and dead-lifts. The stronger you get on those exercises, the more mass you’ll put on. Here’s a tip, once per week do squats, dead-lifts and the bench press and use traditional sets. Do the exercises at the end of your workout. For example, if Monday’s chest day, then train your chest and then do three sets of squats, followed by three sets of the bench press and finish with three sets of dead-lifts.
Make sure you use heavy weight on all three exercises and do them once per week for the next 2-3 months. Try to increase the amount of weight you do on a weekly basis. After sticking to this routine for 2-3 months, you should notice you have gained more muscle mass.
If you’re serious about bodybuilding, then you need to be serious about gaining muscle mass. There are a lot of workouts you can do to gain muscle and there are many tips that can help you. However, the tips previously discussed are some of the best ones, so give them a try and start packing on muscle.