Are you working on increasing muscle mass or reducing body fat?
The first step is to know your own body. What’s your body type? Do you have the genetic potential to be a bodybuilder? Even if you need a lot of time to obtain muscle mass you can still win the bodybuilding competition.
Larry Scott, the first Mr. Olympia had almost no genetics.
In this article we are showing you ten safe ways to increase muscle mass.
1.Increase the amount of protein
Most bodybuilding experts recommend more than 1.5 grams of protein per kilogram of body weight each day.
To speed up the process of building muscle, increase your daily intake of protein, 3-4 grams per kilogram of body weight per day. Increase in protein improves their synthesis, and a decrease results in muscle catabolism.
2.Increase the intake of carbs
Consuming 3 grams of carbohydrates per kilogram of body weight each day will give your body plenty of energy, which guarantees your body that the entered proteins will turn into muscle mass.
Another positive thing about the intake of carbohydrates is that there will be no muscle catabolism due to lack of energy during training.
3.Emphasize the negative reps
Muscle growth is a rational consequence of muscle contraction. Most of the stress is put on the concentric part of the repetition where the muscles shorten while contracting.
But stretching the muscles during the eccentric, or the negative phase of the repetition, where the muscle lengthens and while the tension still lasts can also lead to muscle hypertrophy.
Training with weights entails the use of equipment that provides a different resistance. Some things must be done when you are trying to gain muscle mass.
The focus of the training should be on exercises with free weights to get maximum gains in muscle mass.
So not exercises on machines or exercises with the body. You need to stimulate muscle fibers as much as possible to be have a successful workout.
5.Have a proper diet
The key of gaining muscle mass is food, food and more food.
To build muscle mass sometimes you have to eat every two hours during the day. In addition to the previously mentioned 3 grams of protein per kilogram of body weight you should eat about 40 to 50 calories per kilogram of body weight every day.
Protein shakes are a great way to insert more protein and calories in your diet. You should aim to insert no less than 50 grams of protein and 1000 calories in your breakfast.