Simple Principles for How to Get Muscle Mass

When it comes down to gaining muscle mass youll need enough rest and exercise. You can exercise at the gym or at home, and rest either by napping or at night, with a good nights sleep. Your muscles dont grow when youre exercising, but while you rest so if you dont rest enough, your muscles will never repair the damage from exercise.

The Heavy Weights Principle

How much weight do you really need to develop muscle? The amount needs to be just more than your muscles are able to handle. Muscles get used to what theyre asked to. If you only lift 10 pounds, your muscles will keep developing until you can easily lift 10 pounds, and then theyll stop developing. To develop them, youll have to lift eleven pounds. Understanding this principal is vital to muscle development: the more the weight lifted, the more theyre stressed and help become stronger. You get stronger with more muscle mass.

The High Repetition Principle

How many reps do you really need to do to develop muscle? Just like the amount of weights, youll develop until your muscles can easily handle the number of repetitions. If youre lifting ten pounds every fifteen seconds, your muscles will continue to develop until they can easily handle this rate. After that, youll have to lift ten pounds every ten seconds to see results. The same principle applies here as before: the more the reps, the more stress on your muscles and theyll then develop faster.

The Progressive Weight Increase Principle

Lifting light weights is good to burn calories, but not really to gain muscle fast. Muscles need a challenge to grow. Basically, youll want to slowly increase the weights to make your muscles grow from the demands you put on them. If while youre exercising you dont feel any discomfort in your muscles, you arent using enough weight.

You have to know that if your exercise is successfully done, it is a failure on your muscles capability. The only time your muscles grow is by being incapable of performing an exercise and strengthening to be able to do it in the future. Seeing it this way will help you understand that to grow your muscles, youll need to put them in a position, where they wont ever be able to fulfill the demands that theyre given.

The Rest and Recovery Principle

Exercise is necessary for getting strong muscles, but your muscles cannot be constantly working. Your muscles need to recover and repair themselves from all that vigorous exercise. Let your body repair itself and get new muscle fiber to get stronger and meet new challenges that you put on it in the next session. Remember, your muscles arent growing when youre working out, but when you rest.

Indications of Overtraining

Dont over train as it may cause more harm to your body than good, and sometimes even life-long injuries. If you arent able to lift more weight or do more repetitions with the same weight than you were able to on your last workout, you might be training too much. If you take more time to do your regular workout, you might also be training too hard.

If you increase the weights you use, perform more repetitions and lower your time, these are signs of gaining muscle mass and how to progress in your bodybuilding efforts. If you are doing the opposite of any of these, youre overtraining, and you must give recovery time. You want to improve your body, not worsen it.

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