Steps for Building Muscle Mass

If building muscle mass is your goal, this is your lucky day because I am going to simplify the process up to 3 simple steps. The challenge of building muscle mass in this day and age is that there is so much bogus information floating around out there that it is hard to know what is done and what is fiction. You start following one advice and when that doesn’t work you move on to the next, and the vicious circle begins. As I pointed out earlier, building muscle mass can actually be divided into 3 simple steps to follow, so let’s move on to them.

1. 1. Dedication and correct mentality

The first step in building muscle mass is dedication and the right mentality to get started. Without that, you are doomed to failure. You’re probably asking yourself this question right now: “Sure, it’s easier said than done. Guess what, you’re absolutely right. However, there are many ways you can help get you into the right mindset to succeed in your muscle-building efforts.

The first thing you need to do is set goals for yourself, but make them specific. Don’t just write, “I want to build muscle mass,” but instead write, “I want to build 8 pounds of muscle mass in 1 month. See how specific that is? You will feel much more compelled to work toward that specific goal than the more general one. Once you have written your goals, post them in a place where you will see them every day, and you will be forced to read them. This will keep you focused every day.

The daily process of building muscle mass can become trivial, so it is important to have a strategy to increase your level of intensity before you enter the gym. Visualization is a great tool to use to increase concentration and intensity. During the day or before you work out, visualize yourself that you are successful at the gym. It could be that you finally get that 7th rep of 235# on the bench of your last set or that you reach a new high on squat. Whatever you visualize, be very specific. Visualize every detail of the situation. The more detailed you can be in your views, the more successful you will be with this technique. Professional athletes of every sport use this technique to achieve their goals, so there is no reason why you shouldn’t use it too.

Building muscle mass can be achieved while training on your own, but it is much easier to maintain concentration and dedication if you have a training partner who counts on being present at every workout. The trick is choosing a good partner, because if you choose a bad one, this can also have a negative effect on your muscle building quest. The most important thing you should look for in a partner is that they have the same dedication and desire to build muscle mass as you do.

These techniques should help you maintain your motivation to build muscle mass. Now that you have learned step 1, let’s move on to step 2.

2. Correct weightlifting program

The second step in building muscle mass is to follow a proper weight lifting program. If you do a search on one of the popular Internet search engines, you can easily find a dozen or more weightlifting programs that all claim to pack pounds of muscle on your frame. Some of these programs may work, but many do not because they forget to focus on a simple principle. To build muscle mass, you need to build strength. Think about it; have you ever seen a 225# bodybuilder that reaches its maximum on the bench at 150 pounds? I don’t think so. As your strength improves, your muscles adapt and get bigger.

The best way to increase your strength and thus build muscle mass is to ensure that the core of your weightlifting program consists of compound lifts such as press bench, squat, deadlift, chin-up, dips, etc. These lifts will allow you to lift the maximum amount of weight, which in turn will recruit the majority of muscle fibers resulting in greater improvement in strength and muscle mass.

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