Are you looking to gain more mass? You may feel like it’s impossible. You may think that your genes just won’t allow you to get any bigger. But we guarantee this isn’t the case.
We’re here to help you build some mass and reach the goals you dream of. There are 3 main points of focus that you need to consider:
- What you put into your body
- The effort that you put into your workouts
- Mentalities that will lead you towards overall success
We’ll be giving you some solid tips from each of these categories. Just follow our guide to see long-term results that bring out the best in yourself. Are you ready to bulk up?
What goes into your body?
It’s no mystery that your mass-building success will have a lot to do with what you’re putting into your body. You’re not going to bulk up by eating dirt and drinking muddy water. Let us lead you in the right direction.
- Consume Those Carbs: Gaining mass and eating carbohydrates go hand-in-hand. Are you on a low-carb diet? If so, then you’ll either want to change up your eating habits, or forget about making those big gains. Your muscles need a carb-rich diet for proper growth. Consider foods such as pasta and potatoes. Fruits are packed with carbs and other vital nutrients as well.
- Know When To Consume: Overall, there is still much to learn about this topic. But knowing when to eat is certainly important for building mass. For example, if you’re stocking up on carbs while sitting around the house all day, you probably won’t see pleasant results. Your best bet for bulking up is to consume those carbs when you wake up, and after your workouts.
- Consider A Supplement: There are many supplements out there which are geared towards packing on the mass. You should be able to find some options which include plenty of protein and carbs to help with your gains. Just be sure to find one that matches your body type.
- Include Fats: But this would just make you fat, right? Well… not necessarily. Fatty foods will help you reach the required amount of calories you need for building muscle. Somewhere around one-fifth of your fats should be unsaturated. The rest should be saturated.
- Switch-Up Your Foods: You shouldn’t be eating the same thing every single day. This could lead to deficiencies in your nutrition. You may think that you’re good to go with that “1 meal” which consists of all the fats, carbs, and proteins your body requires. But don’t forget about all of the other macronutrients that your body needs in order to stay healthy.
What are your workouts like?
Your workouts (or lack thereof) can make you or break you. As mentioned, it’s important to monitor what’s going into your body. But if you’re trying to make some gains, then it’s just as important to consider the workouts you’re performing.
- Target Your Weaknesses: We know, it’s easy to go in with the mindset that you’re going to crush it with your favorite workout routines. You know, the ones that you excel at. But don’t forget about your weaknesses. Can’t stand pushups? Maybe you should start prioritizing them. Be sure to hit all of your weak spots when you’re training and don’t be skipping leg days!
- Go Hard Or Go Home: You have to be dedicated to your long-term goals. You can succeed at building mass. But you have to be serious about it. When you’re working out, keep your eyes on the prize. Realize the other aspects of your life, and give your attention to your workout. You should be giving it your all, each and every time.
- Change It Up: Don’t do the same thing at the gym each and every time. Your body eventually gets used to those same workouts. And then you won’t be getting as much out of your routines. Going back to tip #6, try throwing in some workouts that you find difficult. You’ll see the best results in the long-run if you’re adding variety to your workouts.
- Record Your Progress: This is going to be one of the big driving factors that keeps you motivated. Remember that one workout from 3 months ago? Probably not, so be sure to keep track of your progress. Look back, and see how far you have come. Keep at it.
Keep A Strong Mentality
Building mass is more than just eating properly and choosing the right workout methods. You have to maintain a strong, dedicated mentality. Let’s look at some ways that you’ll need to keep your mentality sharp through your journey.
- Get Plenty Of Sleep: If you have a “sleep is for the weak” mentality, then you need to change this immediately. You’re working hard, and your body needs to rest. Getting enough sleep will ensure that your muscles repair themselves properly. Believe it or not, some avid bodybuilders prefer sleeping at least 10 hours every single night.
- Enjoy The Ride: You absolutely have to get yourself into the mindset of genuinely enjoying what you do. Gaining mass isn’t an overnight journey. It’s going to take plenty of time and patience. And you should truly enjoy the fact that you are bettering yourself constantly. If you’re disgusted by working out and eating properly, then it probably won’t last.
- Neglect Day-To-Day Mental Blocks: You may think that it’s a good idea to jump on the scale every single day. But this is a mental block that you need to overcome. You’re setting yourself up for occasional disappointment if you think your weight needs to be tracked every single day. Our body weights fluctuate regularly. Focus more on weekly or monthly weights.
- Continue To Learn: These tips are literally just the “tip” of the iceberg. You have a lot to learn and you’ll need to stay dedicated. Knowledge is power when it comes to bulking up. Research foods, new workouts, recovery methods… anything that will help in your long-term success.