How to Gain 30 Pounds of Muscle Mass
Work out and eat right to gain muscle mass.
While the majority of people may be more preoccupied with
losing weight than gaining it, adding muscle mass to your frame can be a way of
replacing the fat on your body with a stronger physique. Whether you're a man
or woman, young or old, the right combination of weight training and a higher
caloric intake including proteins, carbs and fats should put you on a safe and
healthy track toward gaining 30 lbs. of muscle mass.
Instructions
1.Consume a healthy diet with a ratio of about 30 percent to
50 percent protein, including lean red meats, poultry and fish; 20 percent to
50 percent carbohydrates, such as whole grain breads and pasta; and 20 percent
to 40 percent fat, including nuts, dairy and animal products.
2.Create a weight training routine (or work with a trainer
who can devise one for you) that focuses on compound exercises, which means
weight lifting that utilizes more than one muscle group, such as squats or
bench presses. Keep in mind that free weights and dumbbells build more muscle
mass than machines can.
3.Start out with four to five sets of each exercise with six
to 12 repetitions during these sets. As you progress with your weight training,
you should either add to the amount of weight lifted or the repetitions (reps)
completed.
4.Aim for about 10 to 16 sets of exercises per body part per
workout session as you gain muscle mass to continue fueling the growth. (Men
should generally aim for the higher end of the spectrum and women the lower
end.)
5.Complete two to three hour long, high intensity weight
lifting sessions per week.
6.Have a gym associate or trainer take your measurements to
see how much muscle mass you have gained. Keep track of your progress, and
repeat the above steps until you have gained 30 lbs. of muscle.
