How To Build Muscle Mass | natural muscle mass gaining ✅
Автор: FitnessHub15
Загружено: 2024-10-06
Просмотров: 140
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How To Build Muscle Mass | natural muscle mass gaining ✅#gymexercise #muscle
To gain muscle mass quickly, you can try:
Eating enough calories
Consume more calories than you burn. A 2019 review suggests a calorie surplus of 350 to 500 calories per day.
Eating enough protein
Protein is the most important macronutrient for muscle gain. Research suggests eating 1.4–2 grams of protein per kilogram of body weight per day. Eggs and Greek yogurt are good sources of protein.
Eating frequently
Try eating six meals a day, every two to three hours.
Doing compound exercises
These exercises work multiple muscles at once, allowing you to lift more weight and do more repetitions.
Doing squats
Squats work your major leg muscles. You can add dumbbells to make them more challenging.
Getting enough sleep
Try to sleep for 7-9 hours per night. Non-REM sleep, or deep sleep, is especially important for muscle recovery.
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