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

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

Apple Watch Stainless Steel with Milanese Loop

  • Be connected and reachable but less distracted by unimportant notifications
  • Tracking your daily activity, heart rate and how many calories you burn to provide continuous feedback
  • Made of stainless steel with construction quality only Apple can make and a beautiful Milanese stainless steel band that fits a gentleman
  • Up to 18 hours of battery life and is water resistant

The Apple Watch Stainless Steel lets you stay connected with just a glance. Experience the future wearable technology with a classic watch style to fit all gentlemen. You get thousands of apps making it easier to use with or without your iPhone. You don’t need to take your phone out off your pocket because the Apple Watch Stainless Steel Case with Milanese Loop will reduce your dependence on your smartphone. You can constantly using it to see and respond to texts, or play occasional games. With the smart watch, you will no longer miss calls, text or other important reminders as your phone is actually attached to your wrist. Up to 18 hours of battery life

Fitbit Blaze Smart Fitness Watch

  • Improve your daily life and workouts with Fitbit Blaze Smart Fitness Watch
  • Specially engineered with the smart technology allowing you to track your workouts, monitor your performance progress and analyze stats
  • Sleek design with water-resistant construction and 5 days battery life
  • Equipped with innovative features like PurePulse, Connected GPS, SmartTrack, On-Screen Workouts with FitStar, and so on
  • Seamlessly synced with iOS, Android and Windows devices with Bluetooth

Fitbit Blaze definitely gives you everything you want from smart fitness watch. This smartwatch was built to track and monitor your performance stats and help you achieve your goals. This watch comes with the sleek design and advanced technology intended to track your workouts, monitor your performance stats, and gauge your progress. Automatic tracking of your activity as well as your sleep, and with dedicated sports modes combined with connected GPS you get real-time stats and the route you took. Track your steps, distance, calories burned, flo

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

Motorola Moto 360

  • The second generation of Motorola Moto 360 smartwatch with that classic round design
  • Featuring water resistance, accelerometer, gyroscope, ambient light sensor and optical heart rate monitor
  • Compatible with both Android and iPhone with its Android wear operating system
  • Equipped with Gorilla Glass 3, 1.2 GHz Quadcore processor, 512 RAM and 4 GB internal storage, Bluetooth and WiFi connectivity
  • Available in different colors, sizes, and styles, so you can find the perfect fit in your life.

For a healthy relationship, you sometimes need space, including the one with your phone. The solution is to have a smartwatch which streamlines the information that matters to you. Stay connected and up to date by getting messages, news, weather and more without having to constantly check your phone. It also monitors your steps, calories and heart rate, so you can meet your goals and stay healthy. This smartwatch that has many features. With it, you don’t need to cling to your smartphone every day. This smartwatch will stream

Netatmo Welcome Security Camera with Face Recognition

  • Home security camera with revolutionary face recognition technology
  • Private and safe local storage on included micro SD card and no video storage fees
  • Full HD 1080p videos, extensive 130 Degree field of view, superior night vision
  • Beautiful anodized aluminum design

A security camera with seamless experience and face recognition technology which keeps your home safe and can notify you when your children or friends arrive. The world is a dangerous place, as pretty much everyone you meet will gladly inform you. Unfortunately, our home is not an exception, and all you have to do is to turn on the TV to see news reports on housebreaking and burglary, which are understandably a concern for all of us. Luckily, now there is a way to help you protect your home thanks to Netatmo Welcome security camera with face recognition. Unlike many other home security cameras available on the market, you do not have to w

Withings Smart Body Analyzer

  • A smart body analyzer that automatically and precise syncs your weight, fat composition, heart rate and environment data with position control
  • The data is stored on your personalized dashboard available on their health app
  • Not only that, but the analyzer continuously monitors the indoor air quality
  • Automatically uploads measurements via Wi-Fi and Bluetooth

Perfect to visualize your trends and change the bad habits with this smart body analyzer from Withings. It's connected wirelessly which makes setting up a piece of cake and with the scale interface it's easy to use. Withings WS-50 Smart Body Analyzer is a wireless bathroom scale that reads your body's stats - weight, body fat level, heart rate – and then calculates your body mass index (BMI). One of its awesome features is its ability to measure how healthy your environment you live in by monitoring the indoor air quality. All of the measurements are uploaded to your Withings account through online gadget accessible on the free health mate app via Wi-Fi and Bluetooth. He

Electric Wine Bottle Opener

  • Open wine bottles fast and with zero effort to get more time drinking the actual wine
  • Capable of opening about 30 bottles in only a single charge, requiring nothing but simple push-button operation
  • Ergonomic, sleek and sophisticated design that wine lovers will love

You should celebrate the moment in sophisticated style, like the gentleman you are. With this electric wine bottle opener, you can effortlessly open your bottle of wine in seconds. Perfect after a long day of work or when you have guests visiting. You must admit, there is just something about opening a bottle of wine. The ceremonial quality of removing the cork really indicates it is the time to unwind. Regardless whether you are relaxing alone after a long, busy day, having an intimate dinner or having a holiday party. Electric wine bottle opener will allow you to start the evening off in a sophisticated style easier. All you need to do is to operate its simple push button, a feature that wine lover will love. This wine opener is designed to fit all traditional wine bottles,