How To Build Muscle and Mass
It truly is a blessing to help others with achieving their goals; I would like just to say thank you for all the support that I have been getting on this website.
Now to get an understanding of how to build muscle and mass. First I think that it is important to note that no matter what shape you are in at this point that every goal is achievable so believe in yourself and set several goals to lead to your end goal for fitness. To build muscle and mass at the same time it is important to do the correct workouts and eat the proper nutrition along with the plenty of rest.
As far as food and nutrition here is a list to help get the ball rolling.
- Beef (From Grass-Fed Cattle)
- Brown Rice
- Cottage Cheese (Organic) if not lactose intolerant
- Eggs (Organic)
- Milk (Organic) if not lactose intolerant
- Almond Milk if lactose intolerant
- Protein Supplements (Whey, Hemp, Recovery, Casein)
- Chicken (Farm raised)
- Sweet Potatoes
As this is not all the foods that you can eat or supplements that you can take, it does start to give you an idea of what to eat to obtain mass and build muscle. If you are trying to build muscle and mass then you need to eat double or at times triple the calories that the food and drug administration say is standard for your daily diet which is roughly 2,000 to 2,500 calories per day. That means you need to double the calories that you are eating but make sure it is not just any calories, only healthy foods and supplements should be used to obtain the correct calorie count that you need.
With eating to obtain a higher calorie count, it will be your best bet to take a supplement to help digestion such as Onnit Lab’s DigesTech. That helps your body absorb all of the nutrients that you are ingesting to this will give you a higher energy level to be able to get in longer and more intense workouts. The more muscle breakdown that you have the better your muscles will grow in the recovery stages.
It is important to understand that you have to work whatever muscle group you are doing until complete muscle breakdown. A good practice is a slower controlled movement on the resistance down and an explosion out of the exercise. This will not only help break down your muscle but it will also limit your bodies ability to get used to the same motion and start to favor one muscle over the other which can happen very easily.
You may have seen or even yourself experienced where someone’s muscle are huge but when they do certain exercises then they tend to be weaker than they should be. This is most likely from the larger muscle groups taking the grunt of the workouts and the smaller more defined muscle groups get little to no workout at all. By controlling your weight that is being used in any exercise than you are using all of the muscle groups and then adding an explosive movement out of that exercise then you get a better muscle break down.
This will also help you learn your body by understanding where your weak points are and giving you a better idea of where you need to work to advance your workout. Along with giving the proper understanding of your body’s limitations so you do not hurt yourself, the last thing that you need to do is to have to allow extra healing time for a strain or torn muscle.
I have seen some of my friends go through strained muscles and the healing process from that can take up to a month so that put back all of their progress by a month. I have also seen where people have torn a muscle and required surgery to get that muscle repaired so you can begin to imagine how that affects your ability build muscle or even try to stay in shape.
This is one of the main reason I say nice controlled movements to an explosive movement but always remember before and after to stretch and do some nature movements to see how your body is feeling so there is limited risk involved. I am not saying to not work out hard, I am just saying you need to listen to you or body.
How to build muscle mass
I have read a lot of information on how to build muscle mass and believe me there is no short path; there is no quick road unless you risk getting hurt and who wants to do that. Real true exercises that make a difference in strength, muscle building, and gaining mass are all about controlled to explosion workouts along with eating and taking the right supplements to achieve the proper nutrients for your recovery stages.
Train hard but train smart, here is a quick video of a kettlebell workout that is great strength training.
From my experience, there is two type of training which can lead to how to build muscle mass. They are weight training and natural body weight training. Both are useful in their own right and really depends on how your motivation is, meaning some people need to go to the gym to get their motivation, and others can work out at home and push themselves just as hard.
I tend to do a lot of natural body weight exercises but I have in the past went to the gym a lot when I was in my 20’s to get a better understanding of what to do and the different workout patterns. These days I either use kettlebells or my own body weight in my training and I have learned a lot from Onnit’s training videos and their programs that they have. They have different kettlebells that range from beginner to the primal kettlebells that are for those who are serious.
I find that the kettlebell workouts are some of the best because there are many variations of routines and different techniques so your body never gets used to the same movement, it is very easy to swap up what you are doing and even come up with different methods for yourself. I put a few short clips from the videos from some of the Onnit training that they have developed. Every piece of workout equipment that Onnit sales they have developed a training video or program that fits with it to give an aid to help everyone who is serious about their goals a great starting point.
If you want to know more about what Onnit has to offer from their training programs and the different training products that they have then click the link below.
I would love to here for experiences and thoughts so drop me a comment and I will get back with you asap.
As always, thank you for reading and I hope you keep coming back for more.