When you decide to start a bodybuilding program, one thing you’ll have to figure out is how to build muscle mass. The reason is simple; muscle is quite unlike fat. If you want to add body fat, all you have to do is to increase the amount of calories you consume and reduce the amount that you burn off. As you do this, the quantity of body fat you have increases. Muscles, however, are made up predominantly of muscle fiber and these do not increase in quantity but in size.

In other words, building muscle mass is pretty much the same thing as trying to increase the size of your muscle fibers so that it can be much denser and to have it work more efficiently. The question as to how to build muscle mass can be answered quite simply. However, the actual practice is not quite as simple and as you may have already guessed, lot of commitment is required.

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i.    You have to train with the aim of getting muscle growth or, what is known as hypertrophy, in mind. This is as opposed to what is also known as strength training which focuses on developing your strength. This is one area you have to grasp in learning how to build muscle mass.

ii.    If you want to gain muscle mass, as I mentioned earlier, your muscles have to grow in size and in order to achieve this, you have to subject the muscles to stress. Stress which is beyond what the muscles are used to is primarily what forces the muscles to grow in size. In this case, you have to lift weights, quality weights and not just a few light weights. Again, this has to be explained; what really counts is the intensity of the training while lifting the weights. You also have to take note of the fact that the amount of work done within a reasonable timeframe is important.

iii.    You have to use a combination of compound and isolation exercises while training. The reason is this; the muscles are organized generally into different groups and if you want success in your program, you just have to make sure that all the major muscle groups are worked out adequately. The best way to ensure this is to practice compound exercises which are a combination of exercises that actually touch all the muscles. These include deadlifts, squats, military presses and bench presses. Isolation exercises on the other hand, involve rotary movement around just a single joint thus it’s less expansive than the compound exercise but then more effective in getting to a particular muscle. Many people who don’t know how to build muscle mass ignore this and opt instead for bogus quick fixes.

No matter how much weight you lift, if you don’t give your muscles adequate rest, you’ll risk injury and over-training both of which will not benefit you at all. Make sure that you rest adequately in order for your muscles to grow. As you’ve noticed the basic knowledge on how to build muscle mass is not complicated at all. The challenge is however to design a program that incorporates all issues and to stick to the program. If you struggle to design your own system you should have a look at the link below…

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