4 Tips on Exercising to Build Muscle Mass:

Building muscle is one of the most popular goals amongst gym-goers. Unfortunately, it is also one of the most difficult as it takes a long time to build mass (Especially in the areas that we would want). This article is here to set a clear path that you could follow to assure muscle gain even when all hope is lost. Here are 4 tips you can use to build muscle:

1.) Eat in a calorie surplus:

This is properly one of the biggest factors to consider once you are already lifting heavy in the gym. A calorie surplus is when you are eating more calories than you need to maintain your body. Your body only really wants to build muscle when it knows that it has actually had extra calories to spare. An easy way to know if you are in a calorie surplus or not would be to see how much fat you are losing, if you are losing fat then you are in a deficit, not a surplus.

2.) Make sure to maintain a 10 maximum rep range:

An analysis of a multitude of studies has concluded that finding a weight that you can only lift for a maximum of 10 reps is the optimal weight for building muscle. Now finding this particular weight for you for every exercise will take some experimenting but once you do, the payoff will be worth it.

3.) Eat enough protein:

I know this one is a cliché but it is a cliché for a reason because there is some truth to it. Without enough protein, your body won’t have enough building material for the muscle you want to build. The general recommendation is 1g of protein per 1kg of body weight (eg. 80g of protein if you weigh 80kg).

4.) Eat enough carbs:

This one is less of a popular view but a view that many pro bodybuilders have as it has proven its worth in their eyes. There is a theory behind it, however: your body uses glucose to turn into muscle glycogen and muscle glycogen plays a crucial role in muscle performance and building. If you do not consume enough carbs then ironically your muscle breaks down to be turned into glucose in the liver to restore muscle glycogen. Aka you will build much more muscle if you eat enough carbs (About 2g per kg of body weight).

Bonus: Supplements

There are multiple supplements that can help you in your journey to build muscle, the most useful ones are as follows: Creatine Monohydrate, Gamma Amino-butyric Acid, and Whey Protein.


Building muscle is no easy feat but the outcome is always worth it. By applying some or all of these tips, you will be well on your way to achieving that greek god physique you picture in your dreams.

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