How to Increase Muscle Mass: Tips and Tricks

Are you tired of hitting the gym regularly and not seeing any significant increase in your muscle mass? If yes, then you’re not alone.


Building muscle can be a challenging task, especially if you’re just a beginner. But with the right combination of diet, exercise, and lifestyle changes, you can achieve your muscle-building goals in no time. Today, we’ll be covering everything from nutrition to the most effective exercises to help you bulk up and build the body you’ve always dreamed of.


So, if you’re ready to take your fitness journey to the next level, explore our gym guide for beginners and read on for our top tips on how to increase muscle mass naturally!



Definition of Muscle Mass

Before we dive into how to increase muscle mass, let’s first define what muscle mass is. The amount of muscular tissue in the human body is termed muscle mass. This includes both skeletal muscles, which are attached to bones and help you move and can also support your body, and smooth muscles, which are found in your organs and blood vessels which control the internal organs.


Importance of Muscle Mass

Now, you might be wondering why muscle mass is important. Well, for starters, having a higher muscle mass can increase your metabolism and help you burn more calories at rest. This means that you’ll be able to maintain a healthy weight more easily.


Having adequate muscle mass can offer several benefits, including improved metabolic health, better body composition, and increased strength and endurance. In addition, maintaining muscle mass can help prevent age-related muscle loss and associated health problems. Additionally, having more muscle mass can improve your balance, and overall physical performance.



How to Increase Muscle Mass Naturally

So, how can you naturally increase your muscle mass? Here are some methods:

  1. Performing bodyweight exercises can help stimulate muscle growth and increase muscle mass over time.
  2. Eating enough calories is important to support muscle growth. Aim for a slight calorie surplus (around 300-500 calories per day).
  3. Avoid processed foods which can be high in unhealthy fats, sugar, and sodium, hindering muscle growth.
  4. Eating a well-balanced diet that includes protein, carbohydrates, and healthy fats is essential for building muscle mass. Consume chicken, fish, and tofu, complex carbohydrates like brown rice and quinoa.
  5. Incorporating cardio into your routine can also help. Cardio helps improve your overall fitness and endurance, which can help you lift heavier weights and perform better in the gym.




The Basics of Muscle Building

Gaining toned muscles is a common goal for many people who want to improve their physique, enhance their performance, or simply feel stronger and more confident. However, achieving significant gains in muscle size and strength requires more than just lifting weights or doing random exercises. It requires a systematic approach that includes resistance training, progressive overload, and compound exercises.


But sometimes, you’re stuck in the same routine with little to no progress; therefore try to understand how to increase muscle mass while grasping the basics of building muscle.



Importance of Resistance Training

Resistance training refers to any exercise that involves working against a force, such as lifting weights, using resistance bands, or using your body weight. Resistance training is a crucial component of muscle building because it stimulates the muscles to grow by creating micro-tears in the muscle fibres, which then repair and become stronger and bigger over time. Resistance training also boosts your metabolism, improves your bone density, and enhances your overall fitness level.


To increase muscle mass through resistance training, you need to focus on lifting heavy weights for fewer reps, targeting the major muscle groups (chest, back, legs, shoulders, and arms).



Understanding Progressive Overload

Progressive overload is the principle of gradually increasing the demands placed on the muscles over time to keep them challenged and stimulated to grow. This means that you need to constantly increase the weight, reps, sets, or intensity of your workouts to avoid stagnation.


For example, if you’re currently lifting 100 pounds for 10 reps, you could try lifting 110 pounds for eight reps the next week, and then gradually increase the weight and decrease the reps over time. However, it’s important to increase the load gradually and avoid overtraining or injuring yourself.



Compound Exercises vs Isolation Exercises

Compound exercises are multi-joint movements that involve several muscle groups, such as squats, deadlifts, bench presses, and pull-ups. Compound exercises are highly effective for building muscle mass because they allow you to lift heavier weights and target multiple muscles at once. They also improve your functional strength and athleticism.


Isolation exercises, on the other hand, are single-joint movements that target specific muscles, such as bicep curls, Tricep extensions, and leg extensions. While isolation exercises can be useful for targeting specific weak areas or achieving a more balanced physique, they are less effective for overall muscle growth and strength.




Nutrition for Building Muscle

Building muscle is not just about pumping iron at the gym; it’s also about how to increase muscle mass with the right nutrition. Here are the most effective nutrition strategies for how to increase muscle mass.



Calorie Surplus

One of the most important factors in building muscle is consuming a calorie surplus. This means consuming more calories than your body burns to maintain its current weight. When you eat in a calorie surplus, your body has the energy it needs to build and repair muscle tissue.



Importance of Protein

Protein is essential for building muscle mass. Consume Activ Nutrition’s total science 100% WPI product to boost amino acids. It’s the building block of muscle tissue, and without enough protein, your body won’t be able to repair and grow muscle fibres. Try to consume one gram of protein daily. Good sources of protein include lean meats, eggs, dairy products, legumes, and protein supplements like whey or casein.

Essential Nutrients for Building Muscle

In addition to protein, several other nutrients are essential for building muscle mass like vitamins, and minerals. Carbohydrates provide your body with energy for your workouts and help replenish glycogen stores. Healthy fats, like those found in nuts, seeds, and avocados, provide the energy your body needs to function and support hormone production. Vitamins and minerals, like vitamin D and calcium, are also important for bone health and muscle function.




Pre and Post-Workout Nutrition

What you eat before and after your workout can have a significant impact on your muscle-building progress. Before your workout, aim for a meal that’s high in protein and complex carbohydrates to provide your body with the energy it needs to perform at its best. After your workout, it’s important to consume a combination of protein and carbohydrates to help repair and rebuild muscle tissue. A good post-workout meal could include a protein shake, Greek yogurt with fruit, or a chicken and sweet potato meal.



Lifestyle Changes to Increase Muscle Mass

Bulking up the body is not just about lifting weights. Your lifestyle plays a significant role in the process too. So, let’s dive into some practical and friendly advice on how to increase muscle mass through lifestyle changes:

  • Consume enough macronutrients
  • Stay hydrated
  • Reduce stress
  • Avoid alcohol and smoking
  • Consume natural testosterone-boosting foods
  • Incorporate high-intensity interval training (HIIT)
  • Gradually increasing weight and volume



Supplements to Boost Muscle Growth

Supplements can provide your body with the extra boost it needs to enhance muscle growth and recovery.  Let’s explore four popular supplements that boost muscle growth and learn how to increase muscle mass with the help of these supplements!



Whey Protein

Whey protein is a popular supplement (powder) among athletes and bodybuilders as it is easily absorbed by the body and contains all the essential amino acids needed for muscle growth. Amino acids are the building blocks of protein and play a crucial role in building and repairing muscles.


When you exercise, you break down muscle fibres, and consuming whey protein post-workout can help repair and rebuild those muscles. In addition to aiding in muscle recovery, whey protein can also help increase muscle mass.




Creatine found in muscle cells can produce energy during intense exercise. Supplements of mass 4.0 contain creatine may increase muscle mass, strength, and exercise performance.


Creatine works by increasing the amount of energy available to the muscles, allowing you to push harder during your workouts. This increased workload can lead to greater muscle growth over time. Creatine can be taken before or after a workout and is available in a variety of forms, including powders, capsules, and liquids.




Beta-alanine is an amino acid that helps increase muscle endurance by reducing muscle fatigue. When you exercise, your muscles produce lactic acid, which can cause fatigue and limit your ability to perform at your best.


Supplementing with beta-alanine can help increase the amount of carnosine in your muscles, which helps buffer lactic acid and delay the onset of fatigue. This increased endurance can lead to greater gains in muscle mass and strength over time.



Branched-Chain Amino Acids (BCAAs)

BCAAs are composed up of three amino acids like leucine, isoleucine, and valine. BCAAs have been shown to aid in muscle growth and recovery by increasing protein synthesis and reducing muscle breakdown.


Taking BCAAs before or during a workout can help prevent muscle breakdown and promote muscle growth. Additionally, BCAAs can also help reduce muscle soreness and fatigue, allowing you to recover faster and get back to your workouts sooner.



Mistakes to Avoid While Building Muscle

Building muscle mass is a challenging yet rewarding process. Whether you’re an experienced bodybuilder or just starting, it’s essential to avoid common mistakes that can hinder your progress.




People believe that the more they work out, the faster they’ll see results. However, this is not the truth. Overtraining can lead to injuries and a lack of progress. It’s essential to give your muscles time to heal after each workout.



Relying Too Much on Supplements

Many people make the mistake of relying too much on supplements and neglecting proper nutrition. Make sure to get the majority of your nutrients from whole foods. This will provide your body with the fuel it needs to build muscle and recover after workouts.



Not Getting Enough Sleep

When you sleep, your body repairs and rebuilds damaged muscle tissue, leading to stronger, more significant gains over time. Make sure to prioritize sleep hygiene; like avoiding electronics before bed, keeping your bedroom cool and dark, and establishing a consistent sleep schedule.



Neglecting Proper Nutrition

Proper nutrition is essential for muscle growth. Without the right nutrients, your body won’t have the fuel it needs to build and repair muscle tissue. Make sure to consume a balanced diet and aim to eat every 3-4 hours to keep your metabolism revved up and your body in an anabolic state.




So there you have it – our top tips on how to increase muscle mass naturally! We’ve covered everything from the importance of nutrition, and supplements to the benefits of the workout.


In summary, building muscle mass naturally takes time and dedication, but it’s achievable. Keep up the hard work, stay committed to your routine, and you’ll see progress. Now, it’s time to put these tips into practice and achieve your desired results! Thanks for reading!


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