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How to Increase Your Muscle Mass

Have you been trying to bulk up and build your muscle mass in your workouts but to no avail? If you aren’t eating right, exercising correctly, or having the proper daily routines, you’ll have a lot of difficulty building more muscles. Here are a few tips to help you increase your muscle mass. 

Increase Protein Intake

First, to increase your muscle mass, make sure that you increase your protein intake. Eating protein is one of the most important parts of your muscle-building journey. It is great to focus on eating healthy and minimizing sugar and complex carbs, but if you’re not eating enough protein, you’ll only lose weight instead of building muscle. 

Make sure that you’re including protein in each one of your meals to best increase your protein intake. For example, include eggs in your breakfast, chicken or lean meats in your lunch, and fish and dairy in your dinner meal. To figure out how much protein you should be eating, compare your desired protein intake to your muscle mass and calculate your daily protein intake

Lift Weights

Next, to increase your muscle mass, make sure that you’re lifting weights. Doing high-cardio workouts without weights won’t help you to build muscle as quickly or effectively. You should be doing weight training multiple times a week, with various workouts that are targeting different muscle groups. This is the most effective way to build muscle mass. 

Not only does lifting weights increase your strength, but it can also help reduce depression. This is helpful if you’re trying to exercise more because you’re experiencing a mental health crisis. 

Get Sufficient Sleep

Finally, if you’re trying to increase your muscle mass, make sure that you’re getting sufficient sleep. You likely have a super busy schedule with your workouts, job, and responsibilities. However, you need to make sure that you’re prioritizing sleep just as much as other aspects of your health. Getting 7-9 hours of sleep each night is an essential part of building muscle mass. When you sleep, the pituitary gland releases hormones that help to repair and regrow muscle cells that were torn during your workout. Sleeping not only provides you with more energy, but it also helps your strained muscles to recover and rebuild. 


So, if you’ve been on a journey to build your muscle mass, remember these tips. Make sure that you’re increasing your protein intake, lifting weights regularly, and getting sufficient sleep. These routines, among a few others, will help you to become stronger as you increase your muscle mass consistently and sustainably.


Did you enjoy this article? Here’s more to read: Need Scalable Forms of Exercise? Try These!

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