The amount of muscle you increase is typically equivalent to the amount of effort being put into it.
Use these easy tips to make the most of your efforts, reap the rewards, and maximize your efforts.
First Things First: Choose A Formal Fitness Routine
The most important thing you can do to increase muscle mass is to create a formal fitness routine. The only way you’ll ever develop a program that pushes your body hard enough is to take the goal seriously.
Here at the Fit Father Project, we know how much work it takes to increase muscle mass. We know what it takes to commit to a strenuous fitness regime.
We have found the best methods take a holistic approach and focus on lifestyle changes. Diet and nutrition are just as important as working hard, but there is so much more to take into account. Use these tips to make sure your hard work isn't wasted.
Tip #1: Focus On Sleep
The body regulates your hormone levels while you sleep.
This means your appetite decreases, and you feel full. Your cortisol (stress hormone) levels drop, allowing your body to produce more testosterone and growth hormone.
Testosterone and HGH are absolutely essential to the repair and growth of your muscles.
It doesn’t matter if you get up at 6 am to hit the gym, so long as you adjust your bedtime to ensure you get approximately 8 hours of sleep per night.
Tip #2: Instigate the Right Attitude
Formal exercise routines require commitment and dedication. Stick to the plan, finish the workout, and be a man.
Finding inspiration can be difficult. Thousand of men have found inspiration in one of our many programs. Old School Muscle is a program that was developed to increase muscle mass using tried and true techniques. One of the many benefits to our programs is the amount of available support our participants receive.
But the most important feature of joining a formal program is accountability.
Accountability is perhaps the best motivator to ensure you complete your workouts and stick to the routine.
THE Old School Muscle Building Program
OSM is the world' first muscle building program exclusively for Men 40+.
Tip #3: Time For Healthy Eating
It’s a good idea to calculate your maintenance calories. This will tell you how many calories you should be consuming every day.
To lose weight, you need to eat approximately 500 calories less than your maintenance amount. To increase muscle, you need to eat between 250 and 500 calories more than your maintenance level.
Tip #4: Use a Routine
Adopt a time slot, and day for each muscle group, and stick to it.
To increase muscle mass, you must perform difficult and compound exercises. Working several different muscles at the same time is absolutely essential for developing muscle.
You should work multiple different muscle groups each day, but also focus on individual muscles.
Allow your muscles to recover at least 48 hours after a strenuous workout. A well-mixed routine will help you increase muscle mass and avoid injury.
For your formal exercise to work, you should aim to do at least 30 minutes a day. Have a plan ready to make sure every minute counts.
Tip #5: Exceed Your Limits
One of the best approaches to increase muscle mass is to use HIIT. This means completing your sets then take a short break before doing the next rep.
Short breaks between workouts (between 30 and 90 seconds) will allow additional growth hormone release and ensure you are pushing your muscles to the limits.
You should be aiming to complete at least 3 sets of between 10 and 20 reps. The goal is to have completely fatigued your muscles; you should either struggle or not be able to do your last rep!
Tip #6: Use Supplements
Protein is essential for muscle growth and repair. Make sure you're getting enough each day and supplement with protein powder when needed.
Use whey protein before and after the workout. Whey is quickly processed and almost immediately available for your muscles.
Casein protein is the slower releasing protein. Casein protein takes much longer to digest and is great for repairing muscles while you sleep.
Other muscle building supplements you can consider are creatine, DHEA, Glutamine, and HMB.
Creatine is great at boosting your performance to increase muscle growth, but you need still need to actually perform.
HMB works best if you have a high-intensity formal exercise routine; it can also help protect you from muscle loss if you train too hard.
Tip #7: Reward Yourself
You should start seeing a difference in your muscle size within a week or two of adopting these 7 steps.
Don’t be afraid to stop and congratulate yourself. Better yet, reward yourself; it will inspire you to do more.
Just don’t let that reward be food based and damage your healthy eating and exercise plan. A new piece of fitness equipment is always a good incentive or simply a new t-shirt that shows how well defined your muscles are!
Tip #8: Mix It Up
Doing the same exercise routine every day or every week is going to lead to boredom. This is simply human nature.
The secret is to mix up the routine.
Sticking to a schedule is important for developing good habits, but it's also important to use your muscles in different ways.
Don't use the same routine over and over. Mix it up with multiple exercises.
Not only will it keep you and your body guessing as to what is coming next, but it will also provide better results.
The fact is the more you challenge your body, the better it will respond. This is actually the most effective way of avoiding the plateau that affects so many people.
Always Challenge Yourself
Using these tips will help you increase muscle mass. But to really be successful, it is important to understand how much hard work is also necessary. Joining a community of like-minded people can make a huge impact on your motivation.
Sign up for Old School Muscle to get started with a formal muscle-building routine today.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the 8 supplemental tips to boost efficiency and increase muscle mass.