Increase Your Muscle Mass: Why and How

Increasing your muscle mass can be a great idea, whether you’re a man or a woman. So many people don’t understand the concept of building muscle; how or why they should do it. There are so many misconceptions. Let me tell you a little more about it in this post!

Why Increase Your Muscle Mass?

Why should you increase your muscle mass? If you’re a man, more muscle mass will mean that you get bigger. You’ll get a more defined shape, and your muscles will be easily seen. However, if you want defined muscles, you’ll also need to work on lowering your body fat. The more muscle mass you have, the more body fat you burn naturally. However, you’ll still need to shed that fat once you’ve built the muscle. People call the stages you go through ‘bulking’ and ‘cutting’. They alternate them to get the results they desire.

For women, muscle mass will mean you get a much tighter, more defined physique. You don’t have enough testosterone to get bigger. For a woman to get bigger, it would take years of training and eating and maybe even taking drugs to get there. If you lift weights the right way, eat the right foods and still do cardio, you should find that you simply get a better body composition! You’ll naturally burn fat at a faster rate, which can help to give you defined muscle lines.

How to Increase Your Muscle Mass

For one to increase their muscle mass, they must lift weights. There’s no two ways about it. You could start off doing simple body weight exercises and using resistance bands, but they’ll only get you so far. Eventually those exercises will get really easy, and you’ll need to challenge yourself more. Using weights will help you to build muscle when you’ve hit a plateau. For women, the usual rep range is around 8-15, with 3-4 sets being performed. This is the ideal range for women to build that muscle and burn fat. Men usually do 3-4 sets of anywhere from 4-8 reps. They lift heavier so they do less reps. That’s usually the case anyway. There are different reasons people might want to use lighter weights and more reps. Some people think this burns more fat or creates a tighter muscle rather than a bigger muscle, but this is a bit of a misconception. Lifting as heavy as you can within the prescribed ranges is ideal. Using supplements to help you reach your goal is acceptable. I used to say to myself, ‘what is ghrp-6?’ – but now I’ve used it I won’t go back.

Women should not be afraid of lifting as heavy as they can. Sometimes this can take its toll on the body, so you don’t want to go all out every single time you train. Aim to hit around 65-70% of your max each session. You should find your sets difficult but not impossible to finish. Your form should always be on point too! Form is way more important than weight.


image credit: flickr

By just taking a look online you can see the amazing effect that weight lifting has on bodies all over the world. You’ll love it once you try it!