Advertisement

What is the fastest way to gain muscle mass?

To increase muscle mass (hypertrophy) you will have to incorporate a resistance training program that progressively increases intensity (between 75-85% of 1 repetition maximum) and volume (progress from 3 sets of 12 repetitions to 5 sets of up 6 repetitions) and uses minimal rest periods (0-60 seconds). The combination of these will force the muscles to adapt by growing larger. Nutrition is also a big concern when wanting to gain muscle mass. It is recommended that a person trying to increase lean body mass take in between 1.6-2.0 grams of protein per kilogram of bodyweight per day while in an adaptation phase. This slight increase will help to meet the increasing protien demands of the muscle tissue. Carbohydrates should make up anywhere from 50-70% of your total calorie intake, and fat be around 10-30% of total calorie intake. When increasing calories, sometimes it is best try and spread the calories out over five or six meals.

Continue Learning about Types Of Exercise Programs

6 Steps to Better Exercise With Diabetes
6 Steps to Better Exercise With Diabetes
Can Disco Dancing Keep Me Fit?
Can Disco Dancing Keep Me Fit?
What Is the Integrative Side of Treating Parkinson's Disease?
What Is the Integrative Side of Treating Parkinson's Disease?
Transform YOU: Jumping Jacks
Transform YOU: Jumping Jacks

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.