7 Tips to Increase Your Muscle Mass Nullure

How to Increase Muscle Mass

Profile Image Zeynep Özdemir

Zeynep Özdemir

A Certified Dietitian Nutritionist combining an academic science background, passion for health and extensive knowledge in food safety

Hey there, fitness enthusiasts and curious newcomers alike! Ever wondered why muscle mass matters so much? Beyond making you look great, it boosts your health and fitness by improving metabolism, bone strength, posture, and balance.

In this blog post, we’re exploring how to increase muscle mass with a fun twist. Whether you’re bulking up or just enhancing fitness, I’ll share scientifically-backed tips to help you train smarter. Ready to learn and have some fun while at it? Let’s get those muscles pumped!

7 Tips to Increase Your Muscle Mass

1. Consult with Fitness Professionals

A personalized training plan created by a certified trainer tailors workouts to your unique biomechanical needs, enhancing safety and effectiveness. Trainers evaluate your physical condition, set achievable goals, and modify your routine as you progress, tackling any new challenges that arise.

Expert guidance leverages sports science and physiology to boost your muscle growth, improving training effectiveness and stimulating muscles optimally. This targeted approach enhances muscle fiber recruitment crucial for muscle hypertrophy, the growth in muscle size from cellular expansion. (1)

2. Incorporate Functional Exercises

Integrating functional exercises such as squats, deadlifts, and overhead presses into your regimen ensures that your workouts contribute to practical strength and endurance. Scientifically, these exercises stimulate a broad range of muscle fibers, including those responsible for power and endurance, which are crucial for both athletic performance and daily activities. By prioritizing functional exercises, you can enhance muscle growth, optimize caloric burn, and reduce the risk of injury by improving muscular balance and joint stability. (2, 3)

7 Tips to Increase Your Muscle Mass

3. Focus on the Tempo of Your Exercises

The tempo of your exercises is crucial for muscle hypertrophy. Slowing down the eccentric phase (or the 'lowering' part) of your exercises increases muscle tension and microtrauma, both essential for muscle growth. This slow-motion method boosts metabolic stress and mechanical tension, enhancing muscle strain and growth. For example, taking four seconds to lower during a bicep curl significantly boosts strength and muscle size. By prioritizing the quality of each repetition over quantity, you optimize the stimulus for muscle development and adaptation. (4)

4. Heavy Lifting: Repetitions with Significant Weight

Heavy lifting is crucial for muscle growth, driven by the principle of 'mechanical tension'. When subjected to heavy loads, muscles experience strain, leading to muscle hypertrophy, increased size and strength as a response to this stress. (1, 5)

To effectively and safely lift heavy weights:

  • Incrementally increase weight: Continuously challenge your muscles as they adapt.
  • Maintain proper form: This prevents injuries and ensures targeted muscles are fully engaged.
  • Warm-up: Start sessions with a warm-up to prep muscles and joints, reducing injury risks.
  • Rest between sets: Give muscles time to recover for optimal performance and growth.

5. Adhere to a Tailored Diet

When building muscle, a diet tailored to your needs is crucial. Nutrition is key for muscle hypertrophy, requiring a balance of all macronutrients, not just protein, to support body functions critical for muscle growth.

Proteins: Proteins are essential for muscle synthesis, and for those looking to build muscle mass, a diet rich in high-quality protein is crucial. Recommended intakes for muscle building range from 1.6 to 2.2 grams of protein per kilogram of body weight daily. This is significantly higher than the standard recommendation of 0.8 grams per kilogram, which is aimed at maintaining nitrogen balance and is sufficient for the average person not actively looking to build muscle. (6,7, 8)

Carbohydrates: As the main energy source for intense workouts, carbohydrates replenish muscle glycogen stores, supporting energy levels and recovery post-exercise. (9, 10, 11)

Fats: Important for hormone regulation, including growth hormones and testosterone, healthy fats from sources like avocados and nuts are vital for muscle growth. (12, 13)

Micronutrients and Hydration: Vitamins and minerals support muscle function and recovery, while proper hydration is essential for joint lubrication and muscle performance. (14)

Creating a Tailored Diet Plan:

  • Consider factors such as age, weight, metabolic rate, and exercise intensity.
  • Customize your intake of proteins, carbohydrates, and fats based on your specific training demands and recovery needs.
  • Professional guidance can ensure your diet plan is balanced and optimized for muscle growth, taking into account any dietary restrictions or health conditions.
7 Tips to Increase Your Muscle Mass

6. The Role of Supplements in Muscle Growth

Supplements can be a valuable addition to your fitness regime, especially when they're used judiciously to support specific aspects of muscle growth and overall health. Here, we'll focus on supplements that are scientifically linked to muscle building, energy enhancement, and recovery.

Testosterone Booster

Testosterone plays a pivotal role in muscle growth, fat loss, and overall energy levels. A testosterone booster can help optimize your body's natural testosterone production, potentially enhancing your performance and energy, making it easier to achieve gains in muscle mass. (15, 16)

Nicotinamide Riboside

This supplement boosts NAD+ levels, which is crucial for energy metabolism and cellular repair, key aspects of muscle recovery and endurance. (17, 18)

Rhodiola Rosea

Rhodiola Rosea is known for enhancing endurance training and mental focus. It can improve your ability to sustain long, intense workouts, thereby increasing your potential for muscle growth. Additionally, its adaptogenic qualities help in managing physical stress, which is a part of strenuous workouts. (19)

Ashwagandha KSM-66

This adaptogen helps in balancing stress and reducing cortisol levels, which might otherwise impair muscle growth and recovery. (20, 21)

Vitamin D3 K2 (MK7)

Vitamin D3 is essential for muscle function and bone health, while Vitamin K2 enhances the body’s ability to utilize calcium effectively, ensuring that calcium contributes to bone strength rather than accumulating in arteries. (22, 23)

Recommendations for Supplement Use:

  • Before starting any supplement regimen, seek advice to ensure it’s tailored to your needs.
  • Use supplements primarily to address nutrient deficiencies, not as a substitute for real food.
  • Choose high-quality supplements that are verified for purity and efficacy.

7. The Importance of Rest and Recovery

Rest and recovery are as crucial as the workout itself for muscle growth. During rest, the body repairs the micro-tears in muscle fibers caused by weight lifting, which leads to muscle growth. (24, 25, 26)

Rest and Recovery Techniques:

  • Aim for 7-9 hours of sleep per night to facilitate optimal muscle recovery.
  • Incorporate light activity on rest days to promote circulation and muscle repair.
  • Schedule 2-3 rest days per week to allow muscles time to recover and grow.
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