As a nutritionist and exercise physiologist, I've worked with countless men early in my career who struggled to build the muscle mass they desired. But let me assure you, it's not rocket science. With a straightforward approach, anyone can achieve impressive gains in muscle mass. In this article, I'll share my expertise on how to start an exercise routine that will help you build the physique you've always wanted.
SET YOUR GOALS
Before we dive into the nitty-gritty, it's essential to set specific, measurable, and achievable goals. What do you want to achieve? Do you want to add 10 pounds of muscle mass in the next 3 months? Do you want to increase your bench press by 20 pounds? These are not just dreams, they are achievable goals. Whatever your goal, write it down and make it your mantra.
CREATE A BALANCED WORKOUT ROUTINE
A well-structured workout routine is the foundation of building muscle mass. Aim for a balanced routine that includes exercises that target all major muscle groups, including:
INCREASE YOUR PROTEIN INTAKE
Protein is the building block of muscle mass. Aim to consume 0.5-0.7 grams of protein per pound of body weight daily. This can be achieved by eating a combination of lean meats, fish, eggs, dairy, and plant-based sources like beans and lentils. For example, if you weigh 150 pounds, aim to consume 75-105 grams of protein per day.
INCREASE YOUR CALORIE INTAKE
To build muscle mass, you need to be in a calorie surplus. This means consuming more calories than your body burns. To support muscle growth, aim to increase your daily caloric intake by 250-500 calories.
INCREASE YOUR WEIGHTLIFTING FREQUENCY
To build muscle mass, you need to challenge your muscles regularly. Aim to lift weights 3-4 times per week, with at least one day of rest in between.
FOCUS ON PROGRESSIVE OVERLOAD
Progressive overload is the key to building muscle mass. This means gradually increasing the weight or resistance you're lifting over time. For instance, if you're currently bench pressing 100 pounds, aim to increase it to 105 or 110 pounds in the next two weeks. This constant challenge is what forces your muscles to adapt and grow.
TRACK YOUR PROGRESS WITH THESE APPS
Staying on track with your workout routine can be challenging, but with the right apps, you can stay motivated and focused. Here are some of my favorite apps that can help you track your progress - Shred, a comprehensive workout and nutrition tracker; JEFIT, a social fitness app with a vast exercise database; and Strong, a simple and intuitive workout tracker.
INCREASE YOUR REST AND RECOVERY TIME
Rest and recovery are not just important, they're crucial. Aim to get 7-9 hours of sleep per night and take rest days as needed. This will allow your muscles to recover and rebuild, leading to more significant gains in muscle mass. If you have trouble sleeping, consider a sleep supplement such as 4GREATSLEEP (4greatsleep.com).
CONCLUSION
Building muscle mass takes time, patience, and dedication. But with the right approach, anyone can achieve impressive gains. Remember to set specific goals, create a balanced workout routine, increase your protein and calorie intake, increase your weightlifting frequency, focus on progressive overload, and prioritize rest and recovery. And don't forget to track your progress with these apps! With these tips, you'll be well on your way to building the muscle mass you've always wanted. So, what are you waiting for? Get out there and start lifting!
About the authors
Read more at Keith & Kathy's Corner
SET YOUR GOALS
Before we dive into the nitty-gritty, it's essential to set specific, measurable, and achievable goals. What do you want to achieve? Do you want to add 10 pounds of muscle mass in the next 3 months? Do you want to increase your bench press by 20 pounds? These are not just dreams, they are achievable goals. Whatever your goal, write it down and make it your mantra.
CREATE A BALANCED WORKOUT ROUTINE
A well-structured workout routine is the foundation of building muscle mass. Aim for a balanced routine that includes exercises that target all major muscle groups, including:
- Chest: Bench press, dumbbell press, push-ups
- Back: Pull-ups, rows, lat pulldowns
- Shoulders: Shoulder press, lateral raises, front raises
- Arms: Bicep curls, tricep extensions, hammer curls
- Legs: Squats, deadlifts, lunges
- Core: Planks, crunches, leg raises
INCREASE YOUR PROTEIN INTAKE
Protein is the building block of muscle mass. Aim to consume 0.5-0.7 grams of protein per pound of body weight daily. This can be achieved by eating a combination of lean meats, fish, eggs, dairy, and plant-based sources like beans and lentils. For example, if you weigh 150 pounds, aim to consume 75-105 grams of protein per day.
INCREASE YOUR CALORIE INTAKE
To build muscle mass, you need to be in a calorie surplus. This means consuming more calories than your body burns. To support muscle growth, aim to increase your daily caloric intake by 250-500 calories.
INCREASE YOUR WEIGHTLIFTING FREQUENCY
To build muscle mass, you need to challenge your muscles regularly. Aim to lift weights 3-4 times per week, with at least one day of rest in between.
FOCUS ON PROGRESSIVE OVERLOAD
Progressive overload is the key to building muscle mass. This means gradually increasing the weight or resistance you're lifting over time. For instance, if you're currently bench pressing 100 pounds, aim to increase it to 105 or 110 pounds in the next two weeks. This constant challenge is what forces your muscles to adapt and grow.
TRACK YOUR PROGRESS WITH THESE APPS
Staying on track with your workout routine can be challenging, but with the right apps, you can stay motivated and focused. Here are some of my favorite apps that can help you track your progress - Shred, a comprehensive workout and nutrition tracker; JEFIT, a social fitness app with a vast exercise database; and Strong, a simple and intuitive workout tracker.
INCREASE YOUR REST AND RECOVERY TIME
Rest and recovery are not just important, they're crucial. Aim to get 7-9 hours of sleep per night and take rest days as needed. This will allow your muscles to recover and rebuild, leading to more significant gains in muscle mass. If you have trouble sleeping, consider a sleep supplement such as 4GREATSLEEP (4greatsleep.com).
CONCLUSION
Building muscle mass takes time, patience, and dedication. But with the right approach, anyone can achieve impressive gains. Remember to set specific goals, create a balanced workout routine, increase your protein and calorie intake, increase your weightlifting frequency, focus on progressive overload, and prioritize rest and recovery. And don't forget to track your progress with these apps! With these tips, you'll be well on your way to building the muscle mass you've always wanted. So, what are you waiting for? Get out there and start lifting!
About the authors
Read more at Keith & Kathy's Corner
