5 Rules for Building Muscle Mass

Are you the guy who slips through the slightly open crack in the locked gate to let your friends in on the other side? Maybe you're the one who cringes every time you have to take your shirt off whenever your team is 'skins'. If so, building muscle mass may seem like an impossible mission for you.

The good news is bulking up is easier than you think. Beyond all the latest exercise fads, videos of the month, and commercialized trends, there is time-tested training and dieting principles that are naturally proven to help you pack on the meat regardless of other techniques you incorporate into your workout. Most fitness experts agree upon these bedrock principles.

Real muscle building doesn't happen overnight, so give yourself some time and consistency to meet your goals, and you'll see your body mass improve in time.

 

Rule #1: Protein! Protein! Protein!

It's almost impossible to be in the fitness world for any period without hearing "protein" shouted out like a college fight song. The skinny is this: Protein is stored in the body through synthesis. How much your muscle grows is in direct correlation with how much protein you shove in your mouth. The problem is that protein is a hot commodity in your body. Because it's utilized so fast, it is often depleted at a high rate. The answer? More protein.

 

Rule #2: A Protein Diet

Rule #2 is to follow rule #1. Add as much protein to your diet as you possibly can. Increased protein intake is beneficial to you as you increase your workout regiment. There are several natural sources of protein that the body can utilize every single day.

Meat is the number one source. Chicken, fish, beef, and pork all have healthy doses of protein. Although opinions vary on which is meat is best, and how it should be prepared, there's no denying that meat is an excellent source. Other sources of protein include cottage cheese, eggs, milk, and various nuts.

 

Rule #3: Work Out Every Other Day

This is a no-brainer for workout experts. Working the same muscles every single day causes more deterioration than growth. Your muscles grow when they are resting, not during intense workout times. If you feel the need to work every muscle, then schedule a full body workout on your iron pumping days.

By giving your muscles some time off, you'll notice an accelerated rate of muscle mass at a faster rate. Protein synthesis is at its peak when the muscles are off the clock. If you decide to alternate muscle categories, then do so at 48-hour intervals. Putting your muscles to bed is as crucial as waking them up.

 

Rule #4: Carb Up

If you haven't figured it out by now, what you put in your body in the kitchen is as important to maximizing muscle mass as what you do to your body in the gym. And, yes, carbs are part of the equation. Post workout meals with carbs will increase insulin levels that decrease the rate at which protein breaks down. This keeps more protein in the body for longer periods.

But careful, your carb intake could include particular types of foods that can pack on more fat than you need. Good carbs can be found in vegetables, whole fruits such as bananas and apples, legumes such as lentils and kidney beans, nuts, pumpkin seeds, whole grains, and potatoes.

 

Rule #5: Strength Training

No, we didn't say bodybuilding. Leave that to the pros. We're talking about strength training which requires a different mindset. The concept is simple: add weight to your workout as you go and as your body will allow. By adding weight incrementally, you will naturally gain more muscle mass as your body can handle more repetitions with more weight across the bar.

Remember, this is a process that happens over time, so it's important not to add too much weight too fast. Your body is often an indicator of how much you can handle in any given setting.

 

Focusing on the Goal

Setting goals is essential in building muscle mass. Goals help you measure your success while giving you something to work toward. Decide what your overall goal and then break it up into smaller achievable goals that serve as benchmarks along the way.

Weight training is a serious endeavor that combines discipline and recreation. Take it too seriously, and you may burn out. Don't take it seriously enough, and you'll still be the guy squeezing through the crack in the open gate.

What do you do to build muscle mass? We'd like to hear from you, sir. Please share with us your training or dieting methods in the comments below!

COMMENTS

YOU MAY ALSO LIKE

Why Hunting Can Boost Your Well-Being and Happiness

Since the beginning of time, humans have depended on animals to survive. Although hunting has always been a primary means of food, there have been other uses for wild game such as clothing and shelter.

If you've never hunted then, your manhood is in

10 Tech Gadgets That Will Make Your Life Easier

At Gentleman Gate we love toys. Lots of them. Big, shiny man-size toys with lots of buttons, features, and laser beams. We know you do too. Modern technology makes our lives easier and more tolerable. And let's be honest, it's downright fun. With so many de

Why Every Gentleman Should Speak More Than One Language

There are many great reasons why gentlemen should learn more than one language. The first is just to expand horizons. For example, if you're a guy who loves to travel, you'll find that learning a foreign language gives you the power to communicate with stra

How to Master Making Irish Coffee

Irish coffee could spark as much debate among gentlemen as politics. Like many other things in life, everyone is a self-proclaimed expert on the beverage, and everyone has their own 'special brew' that is somehow supposed to change your life forever. Making

How to Start a Business with Limited Funding

 

Get Started with Limited Funding, Like a Boss

Sure, every now and again a man has to do something that he isn’t all that excited about – slaving away for 40+ hours a week to get that paycheck and take care of his famil

Sailing Basics: 10 Sailing Terms Every Guy Should Know

Think you have large enough cajones to take the helm? Better learn the lingo first. Otherwise, it'll be mutiny on the bounty. Learning basic boating terms help you find your way around any basic sailing vessel with relative ease. You instantly become useful

BeoPlay A9 Wireless Home Speaker

  • A powerful music streaming system compatible with all devices
  • Equipped with an intuitive touch control easy to operate
  • Stream wirelessly throughout your home via Bluetooth, Airplay, or DLNA
  • The system comes with free software that ensures continuous updates
  • Includes a 2-year limited warranty

If you are looking for a high-quality home speaker that isn’t only powerful but also portable and impressive, you should definitely consider the BeoPlay A9 Wireless Home Speaker. This is a second generation of the BeoPlay A9 that delivers a solid and strong entertainment without all the fussy and complicated procedure. With this device, you can enjoy a nice music streaming enjoyment that just works fine with all kinds of digital gadgets. Another thing to like about this speaker is the wireless ability that can be generated through DLNA, AirPlay, and also Bluetooth. Even though it's wireless you get a high-quality sound system and powerful bass sound. You will love the iconic design which basically has everything. Th

Philips Morning Wake-Up Light

  • Wake up to a pleasant and natural colored sunrise simulation with this wake-up light
  • Colored sunrise simulation with 20 brightness setting and 5 different nature inspired sounds to wake you up
  • With clinical research is this UV-free wake-up light proven to give you an improved mood and energy level in the morning
  • Equipped with a large, easy to read, LCD display

The Philips Wake-Up Light offers a natural, pleasant way to start your day. This wake-up light features a colored sunrise simulation with 20 brightness setting. Its light will increase gradually between 20 to 40 minutes prior to the alarm time. It also offers the option of waking up to 1 of 5 different, nature inspired sounds. This device is backed by independent clinical research, it is UV free and proven to wake you up with an improved energy level and better mood. Which is, no doubt, a great way to start your day. It also has a light responsive dimming feature as well. A feature that will guide you to a natural, restful sleep. The wake-up light uses a colored sunri

Pebble Time Smartwatch

  • A smartwatch that can help you with your overall busy activities and schedules
  • It has all the helpful and handy features that can remind you of all your activities as well as track your own personal usage
  • A long lasting battery that won’t cause you hassles for charging
  • An ergonomic built and attractive design that makes you look as if you were wearing a regular wristwatch but you know better
  • Water resistant up to 30 meters

This smartwatch helps you with all activities, schedules, workouts and more with thousands of apps. With battery life for a week and water resistant up to 30 meters, you can rely on the Pebble Time smartwatch. Thanks to a large number of smartwatches that have been released and introduced to the public, people know that they can’t always rely on their smartphone. True that your phone is crucial but you can’t exactly wear them anywhere you go. The best thing that you can do is to carry them and often times you may forget it. With the smartwatch, on th

Withings Wireless Blood Pressure Monitor

  • Take care of your health by tracking your blood pressure and sharing the data with the doctor
  • FDA approved tool giving you the highest quality of professional medical technology from the comfort of your home
  • High accuracy blood pressure monitoring and complete results. The detailed result and recommended values are easily displayed on your phone
  • Seamlessly connected to the Health Mate App providing comprehensive and streamlined data tracking
  • Compatible with both iOS and Android devices. Easy to connect and sync

Withings have developed a wireless high-accuracy blood pressure monitor which makes it easy to track your health. It measures systolic and diastolic blood pressure as well as your heart rate. At the same time, the monitor automatically syncs wirelessly with Withings Health Mate app on iOS and Android devices. This reading can be automatically compared to World Health Organization blood pressure standards for analyzing and easy understanding of your data. Multi-user capabilities let you create personalized monito

Sonos Play:3 Smart Wireless Speaker

  • Equipped with three custom-designed drivers with dedicated amplifiers for great audio quality
  • Use your WiFi for easy setup and expand your system over time
  • Easy to control and manage with their app
  • Designed to withstand high-humidity

Sonos is always associated with a good-quality sound and easy setup and this Sonos Play:3 Smart Wireless Speaker won’t disappoint. This wireless speaker may be small but it hides true power under its cover. In fact, you can only expect all the good stuff with this portable speaker around. There are a lot of things you can enjoy from this device. For a starter, you can always tweak the setting the way you want it. The Trueplay tuning system will deliver the right music (with the right power) to the room. WiFi connection is definitely possible and doable and you also have the chance to expand your system gradually over time. Making adjustments to the device (as well as the app) will be easily done because everything can be arranged through the WiFi connection. How about the quality of

Grill Cleaning Robot

  • Enjoy hands-free cleaning with this automatic grill cleaner
  • The Grillbot has been tested and has performed amazingly on most grills on the market
  • Comes with three cleaning cycles you can choose between; 10, 30 or 30 minutes cleaning cycle
  • Brushes are easy to remove and are dishwasher safe

No one likes cleaning, and if you say that you do then you are surely lying. It is even worse when you are assigned cleaning duty after a grill or barbecue party when all you want to do is to lie down on the sofa and watch TV and maybe not move for the next half an hour because you are too full. Well, now thanks to grill cleaning robot you can say goodbye to having to argue with your family or friends on whose turn is it to clean the grill this time as this robot will do it for you. The best part is, it will not complain the whole time about cleaning the grill either! The grill cleaning robot has been tested to work on pretty much a vast majority of the grill models available on the market, so you do not have to worry about its compatibility wi

Bose SoundTouch 10 Wireless Music System

  • A wireless and compact design offer good flexibility and portability
  • You can easily control and handle everything with your tablet or smartphone with their SoundTouch app
  • Features a one-touch access feature making it super easy to manage
  • Available in two color options, black and white
  • Works with all Wi-Fi and Bluetooth devices

Are you looking for a nice entertainment system where control and handle are super easy and smooth? If you are, you are going to like the Bose SoundTouch 10 Wireless Music System that will give you the best satisfaction and enjoyment without a hassle or fuss. This is the most compact Bose Sound Touch systems and it is fit in anywhere in your home. The wireless speaker is also part of an entire family of Bose wireless products making it easy to setup a complete music system at home. All of them can work together to play the same music in any room of your home or even the different music in the different room. A music system can give you a lot of enjoyment for your daily usage but you probably

Rabbit Air Ultra Quiet HEPA Air Purifier

  • An air purifier with a clean, white curved design that keeps the air clean in your room
  • This is one of the best on the market which properly takes care of dirt, dust, bacteria and more with its 4 stages BioGS HEPA Filtration
  • The Rabbit Air Purifier operates at 5 different speeds with an ultra quiet BLDC motor
  • Energy Star certified which saves you much energy compared to other purifiers
  • Backed by industry leading five-year warranty and 24/7 lifetime technical support

The Rabbit Air Purifier removes impurities from the air and gives back nothing but clean air. At the same time, it's ultra quiet with the help of a back-end air outlet. When you filtrate the air of toxins you will discover that you will get improved health and wellbeing. An air purifier that highlights the ultra quiet operation is definitely what you need if you are using it on a regular basis. Comes with BioGS HEPA Filtration that offers purification and deodorization in 4 different stages. The BioGS HEPA and Charcoal-Based Activated Carbon Filters will la