How to Build Body Mass & Strength

Strength means health, and achieving a strong body isn't as difficult as it seems. You just need to demystify the myths by educating yourself with the latest research, so you can eat and train to build body mass more effectively. As you make lifestyle changes to build muscle, you'll become stronger, feel healthier and have more energy to tackle the day. Stay committed to your plan to gain muscle quickly and in a healthy way.

Things You'll Need

  • Protein
  • Workout snacks
  • Weights
  • Creatine monohydrate
  • Journal
  • Pen
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Instructions

    • 1

      Eat enough protein. The amino acids in protein are essential for gaining strength because they're the building blocks of muscle tissue and are important for both increasing and repairing muscle mass. If you're training to build muscle, the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg of body mass daily. Sources of high quality protein include meat, fish, eggs, milk and cheese.

    • 2

      Nibble on workout snacks before, during and after your weight training. These snacks should include both proteins and carbohydrates such as energy bars, yogurt and smoothies. The International Society of Sports Nutrition reports that this strategy stimulates muscle development and facilitates muscle repair.

    • 3

      Lift weights to the point of muscle exhaustion. Your muscles are sufficiently fatigued when you can no longer achieve the full movement for a certain exercise. Complete two to three more sets in the same way with around three minutes of rest time in between sets. This is called resistance exercise or strength training. Note that the weights you use don't necessarily need to be heavy. In August 2010, researchers at McMaster University reported in the online journal PLoS One that repetitions of lighter weights can be just as effective for building body mass, as long as you keep going until your muscles tire.

    • 4

      Take creatine monohydrate. Creatine is an amino acid that's naturally produced in our bodies to provide muscles with energy. It's most often consumed as a powder and can be mixed with your drink during meals or workout snacks. The International Society of Sports Nutrition considers the monohydrate form of creatine the best nutritional supplement to increase body mass.

    • 5

      Stay motivated. It's a hard road to make lasting changes to your body, so find ways to keep yourself dedicated to the path of building body mass. A workout friend can encourage you to push your limits during strength training at the gym. Also keep a workout journal to demonstrate and remind yourself of improvements.