- Exercise & Fitness
How To Get Muscles and How To Increase Body Mass
The facts to know regarding muscle growth/ Increasing your muscle mass
The muscles grow only when they are forced to do so. You should create certain conditions in the body where the muscles will be enforced to get developed. You may for e.g. lift heavy weights frequently so that the muscles would be pressurized to increase their mass so as to deal with the condition. The required fuel, the proper diet, should also be provided to the body to help your muscles meet the condition.
In order to develop your muscles, it is necessary to first understand your muscles and how it gets stimulated through various muscle growing instructions.
How To Increase The Muscle Mass
Muscles are made out of three basic muscle fibers. These are;
- Slow Twitch Fibers
- Fast Twitch Fibers (A) and
- Fast Twitch Fibers (B).
The second and third muscle fibers are those which are involved in increasing the muscle mass. When the heavy weight lifting is done, these fibers develop resulting in increased muscle mass. The Slow Twitch Muscle Fibers increases the muscle strength and this can be attained primarily through endurance activities like long distance running.
As compared to these fibers, the Slow Twitch Fibers are capable of a greater force, but get tired more easily or has lesser endurance. So, one should focus on developing the muscle mass through strength training involving heavy weights and low reps. gain of muscle mass also depends on the proportion of the Slow Twitch Fibers to Fast Twitch Fibers in the muscles of the individual. Individuals with more of the second category of fibers can develop their muscle mass more easily than the others
3 Essential Components for Increasing Your Body Mass
Proper nutrition: Extra muscle requires extra energy. You must consistently provide materials to your body in the form of diet to develop the muscles. You must eat 5-7 times a day in small portions. Eat 300-500 calories above your maintenance calorie level on your workout day. Always have a balanced diet with 10 to 15 % of calories from protein.
Training: You can train your body with a total of four work outs per week involving all your body parts. Lifting heavy weights is a must. What is important is the intensity of your exercise which brings the intended results. Try to challenge yourself by outdoing your previous workout every couple of weeks.
Muscle Mass Features
Uses of free weights are better options as compared to the use of machines in weight training. In case of machines, there is limited opportunity to vary your workout. In contrary, more muscles are involved in your training when you use free weights. Machine exercises can be a complement with to your free weight training. The free weights should involve compound exercises with two or more joint movements. Squats and bench press are the best options.
Rest: It is a very important component. Stress put on the muscles through heavy weights causes trauma to the muscles in the form of small tearing of the fibers and connective tissues. Your muscles require rest to overcome these injuries and to develop your muscle mass to resist such injuries in future.
The basic philosophy behind muscle building through weight training is a process known as progressive overload. It is a cyclic process involving stressing the muscle, resting and increasing the stress level placed on the muscles. The information regarding the muscle gain and the principles that guide them helps in building the muscles more easily and effectively.