Improving muscle mass is the top priority of people looking to improve their physiques. Many amateur fitness enthusiasts think getting a gym subscription is enough to build muscles and look better. You need to put in hours of workouts and learn how your body responds to different food items and exercises. Though it’s a known fact that you need a caloric surplus to improve muscle mass, eating more food is not enough to gain lean muscles. If you want to know how to increase lean muscle mass, you have come to the right place. Here are four practical tips that will help you gain lean muscle mass. Take a look.
- Understand Muscle Hypertrophy
Whenever muscles experience resistance, they tend to adapt to the additional pressure you put on them. The muscle fibres grow in length and thickness to produce extra strength to lift the weight. That is progressive overloading, which is strategically increasing the resistance and weights you put on your muscles. This helps to build larger and stronger muscles. Increasing the workout intensity over time helps to build more muscle mass.
The form of proper exercise plays a crucial role in muscle hypertrophy. Regardless of what muscle you train, you need to complete the full range of motions(ROM) to put maximum resistance on your muscle. That way, the muscle fibres are torn, and when they recover, the torn spaces are filled with more muscle mass.
- Increase Your Protein Intake
Protein intake is one of the critical factors for building muscles. Experts suggest consuming around 80 grams of protein per pound of your body weight or 1.6 grams per kilogram is beneficial. Protein helps to build and repair muscle. There are numerous natural sources of protein that you can include in your diet to fasten your muscle growth. Here are some of the high protein food items that you should know.
- Red meat like lamb, pork and beef
- Dairy products like milk, cottage cheese, cheese, yogurt
- Lentils nuts and seeds
Many fitness enthusiasts also include protein supplements like whey protein in their diet to fasten their muscle recovery and growth.
- Consider Taking Testosterone Enhancing Supplements
Testosterone is directly related to better muscle growth. Though testosterone is naturally present in the human body, testosterone levels can drop due to many health reasons. Maintaining efficient testosterone levels can help you increase your muscle mass while reducing fat mass. Though weight lifting exercises like deadlifts, bench presses, and leg presses can help increase testosterone levels in your body, they may not be enough. In such cases, you can consider taking testosterone enhancement supplements that will help you revitalise your body and improve muscle strength. Such supplements also fasten the muscle recovery process, activate muscle fibres, and increase resilience.
- Incorporate Multi-joint Exercise into Your Workout Regime
If you like to do more isolation exercises, you might need to switch things up. It’s easier to isolate and focus on one muscle at a time, but you need to challenge your muscles so that they can grow faster. You cannot rely only on isolation exercises to build more muscle mass. Incorporating multi-joint exercises in your workout regime can help fasten your muscle growth. Multi-joint exercises involve multiple muscles and joints working together in synergy. When multiple muscle groups are activated together, they produce more energy and more resistance on your muscle. For example, dumbbell row is a multi-joint exercise that simultaneously works for lats, abs, and biceps. It allows you to strengthen all three muscle groups and enables you to lift heavier weights.
Some Multi-joint Exercises:
- Barbell squat
- Dumbbell lunges
- Dumbbell shoulder press
- Wide grip lat pulldowns
- Abdominal bicycles
Now that you know how to increase lean muscle mass, you can train better. And follow a nutritious, high protein diet aligned with the right amount of health supplements to expedite your muscle growth and strength.