How to Build Up Muscle Mass

Everyone wants to look their best and feel great. Men with muscle mass are a magnets for women and other men will treat you with respect.

It’s not only great for men but it’s also healthy for women to be fit and tone. Having a fit body also increases not only your physical health but also your mental health. Your self image increases and so does your confidence.

Getting in shape is also a great way to loose weight and build up your muscle mass at the same time. Though, the question many ask themselves is, “How do I increase my muscle mass?”

Here’s four little-known secrets fitness models use to get the look they want without dangerous steroids or expensive supplements.

1. Limit your training periods to 45 to 75 minutes.

After 75 minutes, the levels of muscle building and fat burning hormones your body produces (testosterone) will begin to drop. Believe it or not you can actually overtrain.

Training more than 75 minutes at a time will prevent you from gaining muscle and could actually lead to muscle breakdown! It will also prevent you recovering faster from training sessions.

The more you do beyond 75 minutes the less you will get out of it. The optimal amount of time to train is 1 hour.

If you are a beginner you’ll want to start out at about 45 minute training periods and use light weights such as dumbbells.

2. Rest in between sets should be kept to a minimum of 90 seconds or less.

Keeping your rest in between sets limited to 90 seconds will help you train more efficiently. It also helps improve your cardiovascular system and has been shown that this kind of training stimulates growth hormones output the most.

3. The sets should be between 8 – 15 repetitions each.

Why you should limit your repetitions is because, you get the blood flowing into your muscle cells better in this repetition range. This is important since blood carries nutrients that nourish the muscle cells and help them recover and rebuild.
Also, studies show that muscle building and fat burning occur more efficiently at these repetition ranges.

4. Training must be varied and cycled.

Don’t get stuck with doing the same routine everyday. Doing the same thing everyday will limit muscle growth because you body will get used to your training activities. Not to mention you will get bored after about a week and loose motivation to continue. Vary you training by doing cycles (about 3-4 weeks) of high volume (8-15 reps/set) with periods of higher intensity (5-8 reps/set).

Using these tips people have been able to transform their body in two months.

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