How to Increase Muscle mass

working to increase muscle mass

It really is one of the most asked questions by anyone starting to workout at the gym, “How to Increase Muscle Mass”.

Depending on your vintage, you might of grown-up watching Arnold Schwarzenegger or Sylvester Stallone on the big screen. Or if you’re a little more modern, it might be beefcakes like Chris Hemsworth or Vin Diesel.

It doesn’t matter what your inspiration is, or why you’re in the gym.  The secret to increasing muscle mass is actually really simple …..


How to Increase Muscle mass

There is so much information out there now.

So many people want the secret or short cuts, but the god’s honest truth is its hard work on all levels.

4 things that will increase muscle mass

Heavy Resistance training

If you’re starting out in the gym.  Start small and stick to 10 – 12 reps, at least for the first 6 months or so.  You want to allow you body time to adapt to being made to change.

As you process, you want to be lifting consistently heavyweights, in the 6 – 8 rep range, and yes to failure.

Failure meaning your muscle gives out, or you use a spotter for the last 1 – 2 reps.  Sets somewhere between 3 – 4.

Don’t be scared to change your routine often, every 3 – 5 months.  It’s about keeping your body guessing, and not getting stale.

How to increase muscle mass


For gym rats starting out, it’s more about changing habits then really trying to dial in on nutrition.  Start dropping out hollow carbs, ie. forget McDonald’s.

Start eating clean and healthy and stick to whole foods and whole grains, and eat big.

Eating big meals every 3 – 4 hours, and ramp up your calories intake.

Sleep more

Now, this is an interesting thing, always try for 8 hours.

Fit in a nanny nap in the afternoon if you can.  The whole idea of what you are doing is tearing your muscle down, then fuelling the growth it needs with sleep and nutrition.

Try some cardio

Cardio can be used to increase muscle mass.  Yes, we said it, use it as a warm-up, you don’t want to be trying to run marathons.

Let’s face facts we’ve never seen a muscular marathon runner with muscle mass.

Learning how to increase muscle mass is actually quite simple, just start and do the hard work.  Try to learn as much as you can along the way.

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