How to Gain Muscle Mass

Almost all the people who are actively practicing different kinds of heavy sports make all they can in order to gain muscle mass and keep it. Due to the fact that now, more and more people start to regularly train in the gym, the question of how to build muscle fast becomes more and more popular among ordinary people.

Facts are that almost all the regular visitors of every gym are not professional athletes so it is normal for them not to know all the secrets and strategies related to building a stronger and more massive body.

Still, everybody knows that apart from training regularly, you should carefully select your food and regime to provide your body with all the needed energy and strength. Therefore, in case you have the same final goal, you should remember that the most important factor that can grant you additional and fast muscle mass is your dietary calendar. In the following text, we are going to provide you with first-hand and relevant information anyone can use. It is gathered from various specialists and advanced athletes with significant training experience and knowledge in the relevant field.

Use the Calorie Calculator to estimate the daily calories your body needs in order to gain mass.

How to Build Muscle Mass?

Many people with some experience in the gym will tell you they strictly follow some basic rules in order to accomplish impressive and serious training results. These rules may seem pretty obvious, but the catch is that the order they are in is of utmost importance. Some athletes manage to stay lean while at the same time they happen to eat over 5,000 calories in a single day.

The math is simple – the more muscle mass you have, the more you will need to eat in order to keep it and continue increasing it. Therefore, everyone should feed their muscles only with high-quality food. This is the best way to gain muscle mass fast. Many people believe that there are 3 main principles that should control what goes into your healthy muscle mass building diet:

  • Balance Meals with Lean Protein
  • Nutrient-rich, Low-glycemic Carbs
  • Consume Healthy Fats


The amino acids that are in the base of protein are in fact the building blocks of muscle, and your body needs them for recovery and repair. The body breaks down the protein into aminos, gets all the important substances from them and gets rid of what is left. Some more advanced athletes break down a lot of tissue in their regular training sessions, and it is important for them to properly balance this out with the help of protein intake throughout the whole day and on regular intervals.

They suggest that you should take around 1.5 grams of protein per pound per day and divide that total number by the number of meals you are going to have. The most optimal way you can divide your daily food is by 5 or 6 portions. Feeding your body with protein on regular basis is important as muscles are built outside the gym. You may have a 2 hours workout per day but there are 22 hours left and this is the time when you are going to get your muscle mass increased.

Finally, make sure that you are relying on lean proteins, and you will significantly improve your chances of gaining pure muscle mass without concerning amount of body fat. Try eating more egg whites, chicken breast, fish. You can also include quality protein supplements in your diet by you should be careful when selecting the specific product.


Apart from the intake of protein it is crucial that you also provide carbs and healthy fats to your body as they are equally important. Many people believe that the best way to gain muscle mass and stay with low percentage body fat is to follow a low-carb diet. The truth however is quite different. Actually, in case you have some more intensive and exhausting workout, you should intake about 500g of carbs afterwards. This quantity may vary as it is up to every specific body and organism for how much it will need to recover.

Again, the quality of the taken carbs is crucial. It should come from high-nutrient and high-fiber foods such as sweet potatoes, brown rice and oatmeal.

Healthy Fats

Not a long time ago the term “healthy fats” didn’t exist at all as specialists didn’t believe there was anything like this. Nowadays, the things are quite different, though. Just like carbohydrates, fats often are being underrated, but your body needs them in order to recover and to keep growing. When you are trying to figure out how to increase muscle mass, fat is a great source. It provides body with 9 calories per gram. Protein and Carbs have 4 calories per gram.

You shouldn’t be afraid but only remember that the quality of the calories intake in is the first priority when you’re trying to gain more muscle mass. These are some things you can consume regularly: avocado, fish, nuts, olives etc.

Final Thoughts

The main thing you should remember is that bodybuilding is more than a culture. It is actually a lifestyle. This means that your hard work and long hours spent in the gym will pay off in the best way you can expect. However, in order to achieve your final goals and look the way you want, you need to do something more than just regularly visiting the gym. You should change your way of thinking and most importantly – your feeding habits. Following the 3 main principles we have mentioned earlier is the best way for you to gain pure muscle mass and increased body strength.

Leave a Reply