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5 Tips To Increase Muscle Mass

1. Calorie surplus. If you want your muscles to grow your body needs the energy to do this, so make sure you’re intaking more calories than you’re burning with an emphasis on protein.

2. Lower the weight, increase the rep range. Whatever the lift, aim for the 12-15 rep range with that last rep being at or near failure.

3. Take longer rests in between sets. Going to failure at higher rep ranges means your muscles need that much longer to recover, so aim for a 90 sec rest between sets.

4. Use pause sets. By holding and squeezing for 3-5 seconds at peak contraction we force more blood into the muscle, literally pumping it up and promoting increased blood flow when we aren’t working out.

5. Low calorie, dense foods. Foods that make us feel full but don’t contain many calories. These will help you eat fewer calories while staving off hunger.

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