The 37 Best Ways To Gain Muscle Mass

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Aside from looking fantastic and Alpha Surge Male testosterone support boosting your confidence, having a well-developed, muscular physique provides other great health benefits - such as a faster metabolism, stronger bones, and better hormonal balance. Unfortunately, many people struggle with building muscle because of poor, bro-science information. This often leads to discouragement as well as injury. Don’t fret though, Alpha Surge Male testosterone support building muscle is simple as long as you follow a few, science-backed recommendations; like the ones found below. To build muscle, you need to place enough stress on your muscles to force them to adapt; and lifting weights is the perfect solution. While resistance training can be done with your bodyweight, it’s best completed with weights - especially if your goal is to build muscle. This is because weight lifting places your muscles under a high degree of stress, allowing for more micro tears in the muscle fibres. Besides the muscle boosting benefits, Alpha Surge Male testosterone support lifting weights also makes you stronger, strengthens your immune system, builds stronger bones, protects your joints, and increases your anabolic hormone production.



When you’re focusing on gaining muscle, you want the weight to be heavy, but not too heavy. Light weight won’t build muscle effectively, but lifting weight that is too heavy will focus more on building you strength and less on building mass. The best recommendation is as follows: Alpha Surge Male testosterone support make sure the weight is heavy and light enough to keep you in the 8-12 rep range. The weight should be light enough for you to get 8 reps but heavy enough to not allow you to go past 12 reps between each set. The human body is a marvellous piece of machinery, and excels at adaptation. It’s one of the main reasons we can live in so many different environments without issues. However, this is a big challenge for muscle growth since it means you need to consistently increase the weight to continue to see results (3). This is known as the progressive overload principle.



Each workout you should try and add a little more weight or a few more reps to each set. Even 1-2lbs is enough. While it seems inconsequential, over time this compounds into massive muscle and strength gains. Low volume training is excellent for building muscle when you start out. However, once you’re an advanced lifter, increasing your volume is imperative to get past any plateaus. You want to be wary not to use too much volume though, or you risk overtraining. The volume should be enough for you to make progress, Alpha Surge Male testosterone support but not to the point of injury. For example, if you usually do two sets of bicep curls, increase it to three sets, not five or six sets. Compound lifts are multi-joint movements, such as squats and bench press, that work multiple muscles and target the larger muscles in your body.