Testosterone Booster
When You Know Better! You Do Better!
tf clark fitness magazine logo
Health & Fitness Is Not Magic, But Science!

4 Quick Steps to Gain Weight and Increase Muscle Mass

Do you want to know how to gain weight and increase muscle mass? If you want to increase muscle mass and gain weight, remember that you must be persistent in your efforts to bulk up effectively.

Increasing caloric intake is integral to gaining weight and building new muscle tissue. You gain weight when you feed your body more food than it can burn. Weight training is also essential for gaining weight and increasing muscle mass.

Weight training stimulates the muscles and promotes growth. The combination of weight training and a proper diet is the best, most effective way to gain weight and increase muscle mass. Here is a list of how to gain weight and increase muscle mass:

Are You Diet-Conscious 7 Simple Tips for a Healthy-Diet. gain weight increase muscle mass

Eat a Calorie Surplus

When you fail to eat correctly during weight training, this can cause the loss of muscle tissue. Instead, ensure you get plenty of protein, fats, and carbs in large enough quantities to allow your body to gain weight.

Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake.

To increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.

man sleeping in bed

Try a Comprehensive Approach

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and adequate food intake will leave your body with no choice but to gain weight and add mass.

Get enough rest between workouts to give your body time to recuperate and build new muscle tissue. To get the maximum benefit from gaining weight, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. Also, get 8 hours of sleep because sleep is when your body produces the hormones that help to grow bigger muscles. 

A quality muscle mass plan requires proper nutrition and plenty of rest to produce results you never dreamed of. Consistency, smart eating habits, proper weightlifting techniques, and lots of rest are the common elements shared by every successful bodybuilder.

You must include the proper amounts of protein, carbohydrates, and fats in your diet to give your body the fuel to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Proper dietary guidelines will allow you to find just the right nutritional plan.

Timing Meal Released

It Takes Time to Build Muscle

Building muscle is a slow process, and it could take several months before you see noticeable results. However, your efforts will pay off if you are determined and consistent in building muscle mass with your eating habits and workouts. Meal timing is also crucial in building muscle mass. Significantly, the intake of protein is one of the most significant factors. Most Bodybuilders eat at least six times a day. 

Also, the average person can build about 1 to 2 pounds of muscle per month. Another vital factor to consider is that the body processes 2 to 3 times the amount of protein after a workout. Finally, depending on your genetics and age, the body needs 24 to 72 hours to recover from a workout. So you see, building muscle is like baking a cake. If you rush it, you won’t get the results you expect.

5 greatest lifts How to create a power physique. gain weight increase muscle mass

Workout Program

The proper weight lifting techniques are an essential part of building muscle mass. If you don’t work your muscles, they won’t grow. Therefore, you will need to find the right amount of weight and weightlifting exercises for your body.

Use scientifically backed principles like progressive overload, the granddaddy principles, and a periodization plan to get results. Finally, there are many proven workout programs to build muscle, such as german volume training, split days, pre-exhaustion, post-exhaustion, and pull/push workout programs. 

Diet Plan Man Cooking In Kitchen. gain weight increase muscle mass

The Last Word on How to Gain Weight and Increase Muscle Mass

Building muscle is not magic but science. Therefore you must know your numbers. Use a fitness calculator to determine the calories you need to eat.

Also, focus on proper form and volume during your workouts to get the best results. Finally, never forget that you do 80% of bodybuilding in the kitchen and 20% in the gym.

What do you think? Please share your response in the comments below so that others can benefit from your experience.

Latest Articles

Sponsored Products!


Wesfital – Power Tower Pull Up, Dip, Leg Raise, and Push Up Station

Marcy – Adjustable 6 Position Utility Bench

Vinsguir – Ab Roller

Gildan – Men’s Crew T-Shirts

Optimum Nutrition – Pre Workout Amino Energy with BCAA

Verisana – Liver & Kidney Function Test

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.