7 Effective Ways To Grow Your Muscle Mass

Building muscle mass in a positive energy balance requires more calories than are burned to build muscle. One pound of muscle requires approximately 2,800 calories for the body to build. This is mostly due to the increased protein turnover enabled by exercise. 

While following these tips won’t produce spectacular results overnight, you will get a great pump much faster than you are now.

Ensure that you are clear

A specific muscle or muscle group should be trained when building muscle. You can increase your weight by adding exercises that engage your target muscle and several joints simultaneously.

Meanwhile, you can increase bicep size with exercises that directly engage muscles. Multi-joint exercises can also work the biceps and larger muscles, such as dumbbell rowing, which should engage the latissimus dorsi and other shoulder muscles.

A physical therapist or strength coach should be consulted before starting your muscle-building program if you have previously been injured.

Hydrate your body

The consumption of fluids continuously throughout the day is essential for muscle building and bodybuilding. Drink plenty of water throughout the day to avoid dehydration during the workout. Moreover, you should hydrate your body every 10-20 minutes while exercising to avoid dehydration. 

Try an incline treadmill.

An incline treadmill can also help you strengthen your muscles. Unfortunately, most people don’t use it enough. With the right exercise machine and technique, you can burn belly fat, build fitness, burn calories, and gain endurance. 

No question walking uphill exhausts you. With incline training, you also increase your heart rate, challenge your muscles, and burn more calories as you walk or run. You can strengthen your muscles by increasing the incline, walking lunges, letting go of the handles, and pumping your arms.

Food & nutrition

Building muscle requires a combination of protein, carbohydrates, and fats. Protein balance is essential for muscle growth. To maintain a positive protein balance, you’d need half that much per pound of body weight, and building muscle would require more protein. The International Society of Sports Nutrition recommends 0.6 grams of protein per pound of body weight for a healthy protein balance.

Protein contributes to muscle-building, but carbohydrates and fats are equally important to health. The carbohydrates in fruits, vegetables, and whole grains provide energy and essential nutrients such as fiber, vitamins, and minerals. The fat in your body helps build muscle and release hormones as well.

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Emphasize compound movements

Isolation movements are excellent and should be used whenever possible, but the main focus should always be on improving the fundamental compound movements. A compound movement uses multiple muscles simultaneously, such as squatting, rowing, deadlifting, and bench pressing. 

With compound moves, you can target multiple muscles simultaneously, which results in your body producing more muscle-building and fat-burning hormones. You will have to put more demands on your body in the form of more muscle.

Start your workouts by performing compound movements. If you feel fatigued, you should switch to more isolated movements to help target the muscles more effectively.

Use the proper form.

A wrong form will yield an incorrect result. A good form and feeling that your muscles are contracting against weight are crucial to developing quality muscle. When you go for the feel, you will be able to work out more and experience greater muscle development than when you let your ego drive you.

Heavy lifting

It doesn’t matter how big or small you are; strength is important. For example, some of the world’s top powerlifters weigh less than 130 pounds. The greater your strength, the greater your mass will be. If you possess more muscle on your body, you will appear leaner and more ripped.

You will have a rock-solid foundation if you strengthen your muscles with heavy lifting. Do not overuse light weights for high repetitions if you wish to lose weight. This will not produce results. Instead, move heavy weights to increase your strength.


Muscle growth is hindered by inadequate nutrition and training. However, if you exercise vigorously and eat excessively, you will also gain fat. Hence, it is important to receive integrated training and to use appropriate equipment. However, the tips discussed above can also be used to build muscle. So, have fun building your muscles. 

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