To expedite muscle mass development, increase protein intake, and engage in hypertrophy muscle training, which increases muscle fiber density and volume. The rate of muscle growth is determined by genetic, nutrition and strength-training factors.Continue Reading
To support muscle mass growth, consume roughly 47 calories per 2 pounds of body weight. For example, a 160-pound man should eat 3,760 calories to promote maximum muscle growth. Eat calories from nonprocessed, natural food sources. Avoid highly processed carbohydrates, sugars and meats.
Consume 1.6 to 1.7 grams of protein per 2 pounds of body weight per day. Enhanced protein consumption increases the rate of protein synthesis, which determines overall muscle mass development. Obtain protein from whey protein drinks or lean meat sources.
To encourage muscle hypertrophy or growth, perform four to six sets of six to 12 repetitions per exercise. Rest one to three minutes between each set and two minutes between exercises. Select a weight heavy enough to fully fatigue each muscle group. Split training focus to specific muscle groups per workout, and avoid performing full-body strength training in a single session. For example, on Monday, train the shoulders, chest and biceps. On Wednesday, train the quadriceps, hamstrings and buttocks. On Friday, train the triceps, back and calf muscles.
Prevent extreme muscle soreness and potential damage by resting 48 hours between muscle-specific exercises. For example, if chest and biceps muscle groups are trained on Monday, do not train those groups again until Wednesday. Adequate rest between training sessions is essential for safe muscle growth.