6 Ways to Gain Muscle Mass

Gaining muscle mass is not just for bodybuilders. Muscle burns more calories than fat, even at rest. By replacing fat with muscle, body image improves. While most people assume that only the dedicated weight lifters and bodybuilders need to build mass, this is not true. Everyone would benefit from an increase in muscle mass.

1. • 1
     Go with compound exercises. Compound exercises are weight lifting exercises that work several muscles at the same time. For instance, pull-ups and chin-ups are great compound exercises that work the arms and back concurrently.
   • 2
     Try free weights. Machines are great for starting out. They don't allow for beginners to have major form errors, and they are easy to use. However, free weights force more muscle use because there's not as much forced stabilization as there is on machines. By allowing free movement, additional muscle build occurs.
   • 3
     Rest and recover. Muscle needs rest and time to grow. When lifting, it's important to remember to take at least 1 to 2 days per week off for rest. Overdoing it leads to burnout and injury.
   • 4
     Feed the muscles. Weight lifters need extra calories due to the extra work their body endures. Feed the muscles to avoid injury and exhaustion.
   • 5
     Get enough protein. Protein is what builds muscle. It comes in many forms, from meats to dairy and even beans. Many companies offer shake mixes and meal bars that consist of high amounts of protein to aid in building muscle mass.
   • 6
     Drink plenty of water. Muscles need water to function properly. Replenish the fluids lost during and after a workout by drinking plenty of water both continuously through the day and during the workout. Hydration is very important to muscle function and muscle gain.