Many people struggle with not knowing how to gain muscle mass. It can be challenging to sift through all the noise. Some are looking to gain a lot of muscle mass fast in a short amount of time. Others are looking to gain a little muscle mass over a long period. Either way, there are two places you will spend a lot of hours: inside the kitchen and the gym. Let’s break each down.
How to Gain Muscle Mass Inside the Kitchen and the Gym
We’ve all heard the phrase “abs are made in the kitchen.” That goes for how to gain muscle mass too. It all begins inside the kitchen. Here are three ways to get a head start.
1. Make the Most of Each Meal
Each meal presents an opportunity on how to gain muscle mass. Don’t overcomplicate it. Stick to whole foods, eat every 3 hours, and remember a few rules to make the most of each meal.
First, eat fruits and vegetables with each meal. Aim to consume 5 servings or 400 grams a day. Next, eat healthy fats such as avocados or eggs with each meal. To gain muscle mass, aim for fat intake to consist of 20-30% of your daily calories. Then, eat protein with each meal. 1 gram per pound (2.2 grams per kilogram) of your body weight is the easiest equation to figure out how much you need per day. Finally, eat carbs only before and after working out. You need them for fuel. Aim for 30% of your daily calories or 5-6 grams per kilogram of body weight.
2. Take Supplements
Another key part of how to gain muscle mass is taking supplements. BPC-157 and Epicatechin are crucial ingredients to look for in workout supplements. This is why Regen Labs has included a healthy dose of each in its body supplement, Flex Max.
BPC-157 is a peptide that consists of 15 amino acids. It has many beneficial effects, including its angiogenesis ability. That means it creates new blood vessels and speeds up blood flow to injured parts of the body. This is important because you will encounter pain in your muscles, ligaments, and tendons when you train hard. Thus, BPC-157 is a key ingredient because it accelerates the body’s ability to recover.
Epicatechin is a flavonol that improves strength levels by increasing nitric oxide. Yet, for how to gain muscle mass, its primary function is to inhibit myostatin. Myostatin is a protein that limits how much muscle you can amass. If you take a supplement like Flex Max, it will allow you to gain more muscle. It is a much safer option than using synthetic myostatin inhibitors.
Now that we’ve covered our bases inside the kitchen, here are two ways to keep the momentum going inside the gym.
3. Stick to Compound Lifts
A compound lift is an exercise that uses many muscles at the same time—for example, squats and push-ups. An isolation lift focuses on one muscle at a time. For example, bicep curls and calf raises. Compound lifts are better. You’ll work out your whole body in less time, keep your heart rate up longer, and burn more calories. If you’re wondering how to gain muscle mass in the best way, it’s through a series of compound lifts.
4. Don’t Miss Rest Days
Yet, before you go back inside the gym, take note of the most critical part of how to gain muscle mass: don’t miss rest days. If you plan to push yourself through intense and heavy compound lifts, your body is going to take a toll. A healthy diet and supplements help, but you won’t progress or, worse, get injured and lose all progress if you miss rest days. Think of your rest day as the most critical exercise in your workout plan.
5. Enjoy the Process
Along your journey of learning how to gain muscle, remember things take time. If you put in the work inside the kitchen with a healthy diet and proper supplements, the results will come. If you put in the work inside the gym with compound lifts and rest days, even more significant results will come. So, put in the work and enjoy the process one step at a time.
It is a lot to think about! We get it. If you have questions about peptides for muscle growth, Regen Labs has options for you. All Regen Labs products support the body’s natural systems for healthy brain, skin, muscle, and sexual health.
Without toxins or synthetic chemicals, Regen Labs products contain research-proven ingredients to boost the body’s natural ability to be healthy.
Let’s talk! If you have questions, we would love to connect. Contact us at [email protected].
What’s your experience on how to gain muscle? Let us know in the comments section below!