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Rules for Building Muscle Mass Cheat Sheet by

Rules You Need to Know About Building Muscle Mass
health     mass     exercise     muscle     routine


Everybody involved with bodybu­ilding wants to know how they can build muscle mass. Some people turn to steroids, but if you have some discipline and dedication towards your training you will be fine. Here are 6 basic rules you need to know about building muscle mass workouts:

1. Compound Movements

Progre­ssive overload and compound movements are the sure way to building muscle mass. Improve your lifting on the bench press, rows, shoulder presses and squats and you will see results. By lifting more and more your muscles will grow. That sounds like a rhyme, but that is true. Avoiding big lifts like bench press and squats can be a very big mistake and it can cost you a lot of muscle gains.

2. Free Weights

Use free weights like dumbbells because they will add real mass to your body. If you want even better results you should increase the range of motion because this will increase the number of muscles used in your training

3. Lift heavy and in a lower rep range

When it comes to training for muscle gain you should focus on lifting heavier weights and strength gain. By becoming stronger you would be able to give your muscles a reason to grow more and more, of course, if you feed and rest them properly.

Prog­ressive overload is the key to muscle gain, so at the beginning try to train with a medium rep range like 6-8 reps for a set to become stronger and build muscle in the same time and when you see that the weights are becoming lighter add more weight plates and lift in the same rep range. After some time you can switch to 8-12 rep range that is proven as the best rep range for muscle hypert­rophy but you should dedicate at least one or two months of training to building strength.

3. Improv­ements

Take a good look at your physique and decide which muscle groups need to be worked on exclus­ively. The next time your training you should focus on working those muscles to build them up in size. Your body will always have some better looking parts, just concen­trate on the less developed muscles.

4. Don't Overwork Your Body

Don't train more than 2 body parts in the same day or you will overwork your body. If you overwork yourself it will keep your body from building muscle mass.

5. Find Exercises

That Work The Best: After you have been training for a while you will learn which exercises work the best on your muscles. This is why you should try different exercises when you begin your muscle mass workouts so you can see which exercises pump you up the best.

6. Proteins, Carbs, and Fats

Protein is the most important nutrient for muscle growth, but without carbs and healthy fats, you won't get far. You need all those three macron­utr­ients to build muscle mass. You are going to need a high protein intake (1 - 1,2 g of protein for each pound of your body weight), and twice as high carboh­ydrates intake.

Fats from foods like avocado, olive oil, and nuts are also recomm­ended as they are very healthy and high in calories. You will consume 8 - 9 calories for each one gram of fat, so by eating 100 grams of peanut butter, you will consume 50 grams of fat which is equal to 400 - 450 calories. That amount of peanut butter also provides 25 g of protein and 20 g of carboh­ydr­ates.

Don't be afraid of healthy fats, they can be very helpful to hard gainers to gain lean muscle mass faster. Saturated fats that are found in dairy and meat products may increase testos­terone levels and may also promote strength and muscle gain.

7. Get at least 8 hours of sleep every night

You lift heavy, force your muscles to grow and feed them with the right choice and amount of food, you are almost there. Only one step left - REST. Your muscles grow while they rest so the rest is important as much as are your workout and diet. When you don't sleep enough hormone called cortisol is increased and it makes harder for you to build muscle. Also, don't train more than two days in a row because in order to build muscle mass your muscles need to rest and recover.

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