Muscle mass is that healthy gain of weight and strength mankind has shown timeless and universal admiration for. For a person who’s never exercised a day in their life, the concept of muscle mass may seem overwhelming. There are also many who have been going to the gym religiously and taken the planned diets with pure discipline, yet there are no results to show for it.

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So does this mean that building muscle mass is a miracle? If not a miracle, then at least a Goliath achievement? The simple truth is; it isn’t so. There are a few simple, basic rules to building muscle mass. These rules don’t revolve around the movement of the stars; they are simple and based on a clear scientific understanding of the human body and how it works. Let’s take a deeper look into this working, and find out just how simple it is to build muscle.

1. Fitness Level: before you start making plans to build muscle mass, you should get a check up from your physician. The reason why this is important is that you get an accurate idea of your fitness level. Armed with this knowledge and recommendations from your physician, you will make better decisions about your workout routine.

2. Understand the Exercise: not all exercises and workouts achieve the same results. The people who go the same gym you’re going to, may not have the same goals as you. While you want to build muscle, which also means to gain weight, Billy next to you on the tred-mill may want to just loose weight and burn fat. So should you and Billy be doing the same workout? Definitely not. Muscle mass grows as a result of anaerobic workouts like weight lifting. Anaerobic workouts are short in duration and intense; they cause the maximum muscle contraction and cause the muscles to go in a state of ‘oxygen deficit’, thus resulting in the burning of glycogen. They literally feel their muscle burning inside, and thus, the muscles actually get damaged a little bit. But this is a good thing, because now there will be greater growth of muscle tissue which will also be stronger than before. This muscle damage is what is referred to as the body’s external stimulus for muscle growth.

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3. The Resting Period: your work out routine may seem really competitive to you. Going to the gym 7 days a week may make you feel that you’re doing everything you possibly could to build that muscle mass, but you’re actually doing the worst possible thing. As explained above your workout in the gym provides the stimulus for muscle growth. The actual muscle growth occurs when your body rests. Going to the gym the whole week gives your body no time to rest and recuperate. It actually wears out your muscles. Keep dong it long enough and you’ll be loosing muscle mass and even endangering your physical well being. The simple rule is to workout no more than 3 days a week, with at least a 1 day break in between workout sessions. Also be sure to get plenty of sleep as well. 8-10 hours of sleep is the minimum time required, try to sleep longer if you can. The maximum muscle growth occurs while you sleep.

4. Progression: also referred to as progressive overload, means increasing the intensity of your workout with every subsequent session. This keeps giving your body the additional stimulus that more muscle is needed and stronger muscle at that. Retaining a constant level of intensity just puts your body in a comfortable state where it gets used to the routine and stops any advancement towards increasing its strength.

5. Diet: since your building muscle mass, you need the building blocks. Muscle mass grows from protein. Make sure your diet is mostly composed of protein, about 50% of the entire diet. Eat healthy and consult your physician for advice about any supplements or multivitamins you may feel that you need and are not able to get from food. The simple rule of thumb is ‘eat more calories than you burn’.

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