Building mass requires weight training and a protein-rich diet.
Gaining mass is a goal of many who engage in weight training, but many fail because they lack a sufficient plan. To gain mass, weight lifting is not enough. You must lift heavy weights at a lower repetition count and eat a diet that is rich in healthy protein. While calculating how much protein you will need can be difficult, there is a system devised by the National Academy of Sports Medicine that makes the process much easier.
Instructions
Calculating How Much Protein You Need
1. Weigh yourself on a scale. If it has a metric system setting, go ahead and set it to weigh yourself in kilograms.
2. Convert your weight to kilograms if your scale does not have a metric setting. To do this, take your weight in pounds and divide by 2.2. The answer is the amount of kilograms you weigh.
3. Take the amount of kilograms you weigh and multiply it by two. The National Academy of Sports Medicine recommends that bodybuilders who are trying to gain mass should consume between 1.6 g and 2 g of protein for every kilogram of body weight.
Weight Training
4. Select exercises that target major muscle groups around which to build your workouts. Some of these lifts could be the squat, bench press or dead lift. Most of these exercises will involve dumbbells.
5. Add some dumbbell and machine exercises to them. The number you choose to do will depend on how much time you can commit to training.
6. Determine the schedule and repetition range. You should plan on devoting at least three days a week to training and always rest a muscle group at least a day in between workouts. There is some disagreement about how much rest muscles should get. Some experts claim that muscles should rest as long as a week after training.
The repetition range should be between four and eight, and every once in a while max out with heavy weight. Be sure to include a week that you lift light to give your muscles a chance to rest.
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