How can i get muscle mass?

3 Comments

1. Getting muscle mass depends on 2 main factors: a healthy diet which excludes junk food and is high in protein and also working your muscles to exhaustion with heavier weights.

   Most people just concentrate on the exercise part of it, but if you are not including good sources of protein and it's filled with empty calories from junk food, your body can not produce high quality muscle.

   As you mention, your basically toning your muscles and need additional weight to push your muscles to the max. Slowly and gradually build up the weight. The weights shouldn't be easy to lift and by the time you do your last rep, you muscles should be very tired. Many times you will feel your muscles shake on the last few reps.

   On the site listed below you can get a short video course at no cost which will get you started. Video is nice, since you can see exactly how to do each exercise correctly.

   Good luck! If you keep on working at it, you'll get there.

2. you have to go heavier!

3. Is that your entire workout? That's a decent warm-up. You should use much more weight, especially if you're not getting sore. And do lots more different exercises, you have to work all the muscle groups, not just biceps.

   Also, you need to do 3 or 4 sets. I don't know how old you are, but if you're under 16, try to use weights that you can lift for 10-12 reps. If you're all done growing, then go for heavier weights and do like 4-6 reps.

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