Most of you who read about food and nutrition have a strong desire to gain lean muscle mass. We heard you which is why we dived into existing techniques recommended by the top experts in the field of nutrition and exercise to compile the 5 most important tips that were recommended by multiple experts.
Tonnage over Reps alone
Tonnage refers to the total number of sets multiplied by repetitions multiplied by the weight lifted in a given period of a training session. The higher the volume, the more muscle mass you should be able to gain. If you are lacking in muscle mass you have to ask yourself if your tonnage is up to the mark. You can do 10 sets of 10 reps but if you are using 10 kilos that only equals 1000 kilos of tonnage. You would gain more by increasing weight and reducing the sets/reps.
You’d rather do ONLY 10 reps of 200lbs of weight used (depending on the exercise and technique) to deliver the most tonnage at the end of the day.
2. Right Nutrition
It is said that a good body is 80 percent diet and 20 percent exercise. It is important to take the right amount of protein which usually varies from person to person but 1.5- 2 grams of protein per kilo of bodyweight is widely recommended. It is also important to have the right amount of healthy fats and carbs in your diet as well as account for any pre-existing health condition you have. You can get in touch for a free consultation with our nutritionist at www.nucros.com/contact.
3. Compound Exercises
Compound exercises such as push-ups, squats, deadlifts, and bench press and their variants produce amazing results. Experts have recommended keeping these as the main core of your workout with up to 70 percent of your exercises comprising of the same. Isolation exercises are useful but compound and free weight exercises have been demonstrated to aid the growth of lean muscle mass better.
Sleep is as important as your diet and exercise for building your lean muscle mass. It is recommended to get 7 to 8 hours of sleep a day for proper recovery. Consistent sleep along with proper diet and exercise will be the key to developing the required lean muscle mass.
The right form is extremely important for all exercises as doing exercises with the wrong form can not only hamper muscle growth but also cause injury. Hence it is essential to maintain the recommended form for each exercise.