How to build muscle naturally
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How to gain muscle fast for skinny guys.
7-day meal plan for muscle gain
Do: Turn Down the Volume
When progress stalls, doubt creeps in: “Am I doing enough?” Instead of spending an hour at the gym, you might ramp that up to 90 minutes or more, or add an extra day of training a week, all in an attempt to break the rut.
Instead, it’s time to improve the quality of your work, says Dustin Kirchofner, an active- duty U.S. Army Special Forces soldier, certified strength and conditioning coach, and owner of Modern Warfare Fitness in Colorado.
“If you have trouble putting on muscle, you need to focus on keeping your workouts less than an hour, maintain high intensity during that time, and limit your rest periods to one minute between sets,” he suggests.
“You need to get in and get out. Remember, the longer you drag things on in the gym, the more calories you’re burning. Those calories could go toward putting on solid muscle and recovery, but instead they’re being wasted.”
He also suggests reorienting your routine toward primary compound lifts and reducing volume, allowing more time for proper recovery—as we have done in the sample “FLEX Mass Blast” workout.
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