Ways To Increase Muscle Mass And Toning Up

Ways To Increase Muscle Mass And Toning Up

Abercynon Personal trainer, Sam O'Sullivan explains how to increase muscle mass and add on size in this easy to follow article.

Increasing muscle mass is a two way relationship between exercise and nutrition.

In order to get bigger and increase muscle mass you must follow a hypertrophy programme, which usually entails high volume training. This should focus on major muscle groups. Most body builders use a weekly split of 3 - 5 sessions, where during each workout different muscles are focused on.

A routine could look as follows: Chest and Tricep, back and biceps, legs and finally shoulders and abs as your final workout. Sessions should involve high volume, so lifting a high load in every set.

In all of these individual sessions the moves should be compound based where possible. Compound moves recruit more muscles than isolation moves and will therefore release more growth hormones into the body. They also work the larger muscle groups of the body. Remember the bigger the muscle, the bigger the capacity for growth.

As soon as your training regularly, the next phase is to increase your calorie intake. Aim to increase calorie in take by 500 kcal. Over a weekly basis this will be an extra 3,500 kcal per week. If the quality of these calories are high quality with slow release GI carbohydrates and high quality protein such as eggs, lean meats, soya, cottage cheese and whey protein, you will get results - fast!!

Other things you can consider in regards to increasing muscle mass is creatine and also HMB. These supplemets are scientifically proven to increase recovery and lean muscle mass.

As aabercynon personal trainer, I'd recommend you train properly and have your nutrition spot on before starting any supplementation.

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