1. Eat More

To add muscle mass, then the way is to keep in the condition of adequate energy, even the incoming energy must be more than energy out. Eat 2 grams of protein per kilogram of body weight, and good fats such as olive oil, canola oil, or pure peanut butter.

2. Hard Training

In order for muscles to grow exponentially, then you should train your muscles hard and with the movement and the right techniques. Make sure you lift heavy loads with the appropriate and right where you had to do reps with full intensity and with a failure method.

3. Rest

Rest is one important aspect that is often underestimated. Weight training will damage your muscles. And when sleep is a time when your body repair and rebuild the body’s cells are damaged. Without enough sleep, you will not get the muscle growth you want.

4. Avoid Overtraining

Overtraining can make your effort back in a matter of months or even years. You do not need to train one body part every day to get results quickly, because it would be useless. So give enough rest for each part of your muscles.

5. Consistency and Variation

Consistency means that you must give a high commitment and dedication to your practice. Practice should be with full seriousness, do not be lazy. But in beside consistent, you also need a variation. You can avoid boredom by providing variety to your exercise. For example, by varying the order of exercises or by doing drop sets. Our bodies are very adaptive, so keep experiment with your body.

Some tips on weights training above will help you to practice as intensive and as serious as possible. And by taking into account these aspects, you will gain muscle mass development you want.

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