Hitting the gym is most commonly associated with losing weight, but what about those people who want to put some weight on? The healthiest way to do this is via the accumulation of greater muscle mass. Muscle is heavy and will make a noticeable difference to your weigh-ins when training. So what are the most effective ways to build it? Here are a few tips to get you started.
1. Pre-Load Your Workout
Start with the basics. Protein is one of the most useful supplements for those looking to build muscle mass quickly and effectively. The good news is, it comes in many forms and is readily available from fitness retailers like Fitness Market, who stock protein powder among a variety of other useful products. You should definitely consult with your trainer and a nutritionist to make sure it’s right for you, but there are plenty of gym junkies who swear by their protein supplements.
2. Keep It Short
If possible, try to keep your workout length to under an hour. Keep the intensity high and watch the clock so that you don’t run over. This will help to keep your workout lively and interesting. Training for long periods can do harm to your hormonal state and you don’t want that. You’re trying to gain muscle, which means working harder – not longer.
3. Get Used To Eating All The Time
In order to gain weight, particularly if you’re of slight frame, you have to make your meals a matter of habit rather than just waiting for breakfast, lunch or dinner time to roll around. You should be aiming for around 5-6 meals every day. That’s one meal every 2-3 hours or so. If that sounds like a lot of work, it’s because it is – but it will provide your body with the ongoing energy it needs to build muscle.
4. Change Your Rep Range Once A Month
You can probably disregard this point if your gains are off the charts each month but, in general, it’s a good idea to change up your rep range once every 3-4 weeks to avoid any chance of plateauing. This is a much better strategy than adding further sets to your workout – remember, you want to keep it short and sweet. Your gains will be more measurable and your time spent in the gym will be kept to a reasonable length.
5. Get To Know How Caloric Surplus Works
It’s actually pretty simple: if you’re not seeing gains, you’re not eating enough. You might think you’re already eating a lot, and that might be perfectly true. For those looking to build muscle mass and put weight on, you should be focused on more calorie-dense foods (without eating unhealthily, obviously). People with slight frames often struggle here. Naturally skinny bodies don’t want to put on weight and must be convinced to do so.
These are just a few of the ways you can start putting on weight and building muscle mass in a way that’s both reliable and manageable. What are your favourite ways to hit your gains goals? Share in the comments!