Best Foods for Building Muscle

If you want to build lean muscle mass, you need to combine good nutrition with an exercise program or a dumbbell workout with adjustables dumbbells as reviewed at Many people think that means just to eat more meat, but that’s not all of it. The best nutrients for building muscle contain lots of protein, glutamine, and high-quality carbohydrates. Here are some of the foods you should make part of any muscle-building diet.

Brown rice is an example of high-quality carbs that you should eat if you want to build muscle. Brown rice digests slowly, providing energy throughout the day. It also boosts levels of growth hormone in your body, which is vital for increasing muscle mass and strength. This hormone also aids in fat loss.

Eat cottage cheese as a late night snack before bed. Cottage cheese is a rich source of casein, the slowest digesting form of protein. Having a source of casein in your stomach prevents your body from using your muscles as an energy source during the night.

Eggs are one of the most perfect muscle building foods. They are high in protein and low in calories, and the cholesterol in the yolks has actually been shown to reduce the levels of HDL (“bad”) cholesterol in your bloodstream. The protein in eggs is more accessible to your muscles than any other type of protein, including that in meat.

Yogurt is a great high-protein snack for after your workout. The combination of protein and carbohydrates in yogurt is perfect for muscle recovery and growth. It also contains high levels of conjugated linoleic acid, which helps with reducing body fat. Pick a flavor that is not sugar free, and preferably one with real fruit in it. The extra sugar will keep your insulin levels up, which is important after a workout to prevent your body from breaking down the muscle tissue you just built up.

Organic milk is another dairy product that should be part of your muscle-building diet. Milk contains both whey and casein proteins, providing your body with lots of accessible protein. It is also high in glutamine, an amino acid which promotes muscle growth, reduces muscle breakdown, and keeps your immune function at its peak. Organic milk is preferable to regular milk since it contains more omega-3 fatty acids.

Good muscle-building nutrition doesn’t stop with protein powder or lots of lean beef. There are many aspects to a muscle-building diet that you have to consider, such as carbohydrates and the types of protein that you are eating.

Best Muscle Mass Workout Routines

muscle mass

It is not a lofty goal to gain muscles in just a month. A number of individuals anyway have followed this program and reached double digits in four weeks with an average of 2-3 pounds a week. Truth is told the muscle mass workout routines outlined below works out for a determined individual. The only thing this bold endeavor requires is commitment, ambitious training and nutrition strategy. For nutrition idea do not think of taking that aspect lightly it’s as well paramount. You can work out day long but without appropriate calories and macro-nutrients, you will not build muscles. Below is step by step work out mass plan.

Weeks 1-2

The first two weeks should be of lifting heavy mass building and compound exercises. This means going heavier than normal. Adjust on abs, calves and reps fall in the range of 6-8 sets. The volume of the sets isn’t excessive anyway. Pack on tons of mass and remember to have ample time for recovery. Gaining pounds of muscles in a short period requires a balance on volume of weight
lifted and recovery time. It is important to mention that chest, shoulder, legs and back exercises are isolated at this phase since the main goal is moving more weight to add strength and size.

Weeks 3-4

The next two weeks of this muscle mass workout routines requires emphasis on intensity with slightly higher reps since it is all about maximizing muscle size. Rep ranges that you will be required to major on should move up to 10-12 for most exercises. This is important for promoting muscle growth (hypertrophy). Due to isolation exercises that someone is required to do for the chest, shoulder and legs at this half. The overall volume of muscles increases slightly during these two weeks. This phase employs a four day split, although body parts are paired differently that is back and chest are trained on the same days, biceps and triceps as well. This is a bit different to give your muscles a means of changing things up giving a new growth spark. To avoid muscle catabolism and over training you should include drop sets intensity to each of the workouts but only one set per body part.

Finally, it is important to emphasize on the importance of focus and consistency. Make each visit to the gym fast paced and intense. With that said and following the guide on to last detail, I can promise you that the outcome will be worth every sweat drop.