In life there no short cuts to success and the same holds true for working out. If you want to increase your muscle mass for a sports goal, competing in bodybuilding or just to improve your look there are two main ways to achieve your goal. You can use the first which is the healthy way that takes hard work and patience or the second which is the quick route in which people use steroids and other unhealthy means to enhance muscles faster. While steroids may give you the look you want they are a temporary fix and you will need to continue to use them in order to keep you physique not to mention they’re banned in most sports, they have terrible side effects and health issues (think of Jose Conseco). If you are serious about building lean muscle mass the natural way it takes time, planning and dedication.
Up your workouts – First things first you will need to hit they gym and increase your weight lifting routine. Start by adding extra days or lifting twice a day. You don’t want to lift for more than 30 – 60 minutes per session.
Increase your calorie intake – Eat, eat and eat some more. If you want to add mass you will need to increase your calories. Start by adding 500 extra calories a day and make sure you eat at least one gram of protein for every pound you weigh. Also you will need to cut or significantly reduce saturated fat, salt and refined sugar from your diet.
Reduce Cardio – You will still want to have cardio in your workout just dial it down to no more than 30 minutes 2 – 3 times a week.
Pump up the weight – When your central nervous system is stressed it sends signals to your hypothalamus to release muscle building hormones. So you will want to ramp up your lifting with heavier weights and more intensity. Olympic lifts such as cleans, squats, overhead press, and jerks are great ways to use multiple muscle groups.
Stretch – Stretching regularly will help expand the muscle, and keep your flexibility and posture. The last thing you want to do is be one of those guys who can move their arms fluidly and lose your range of motion. Also regular massage helps to get out knots and prevent injury.
Get more sleep – The real muscle growth happens while you sleep or rest. All the work at the gym breaks to muscles down and sleep builds them up. Make sure you get 8 hours of sleep every night, avoid late nights and overtraining.