5 Golden Rules for Building Muscle Mass

If you want to build muscle mass, make sure to follow these 5 golden rules!

1. Increase Your Protein Intake

Consume 1.6-2.2 grams of protein per kilogram of body weight daily. Chicken, turkey, eggs, fish and protein powder are good sources.

2. Apply Progressive Overload

Gradually increase weights or reps each week. Your muscles need to be constantly challenged for adaptation.

3. Focus on Compound Movements

Movements that work multiple muscle groups like squat, deadlift, bench press give the most effective results.

4. Rest Enough

Muscles grow during rest, not during training. Aim for 7-9 hours of sleep per day.

5. Be Consistent

Results take time. Follow a consistent training and nutrition program for at least 12 weeks.