HWN #015: 4 Step Checklist to Gain Muscle Mass

I work with a lot of busy middle age adults.

Both men and women. 

And no matter who I am working with we have the goal of building more muscle mass.

No, we aren't trying to create powerlifters or bodybuilders. 

We are simply trying to build the muscle mass necessarily to thrive and live a high quality of life not only now but many years down the road.

 No matter who you are, man or woman, building and maintaining muscle mass as you age is critical to aging gracefully.

So today, I am going to share with you 4 simple strategies that you can implement to help you gain a few pounds of muscle.

Let’s get to it.

4 Step Checklist to Gain Muscle Mass

1. Be in a calorie surplus
2. Make ample sleep a priority
3. Consume enough protein
4. Think about taking creatine

1) Be in a Calorie Surplus

Unless you are a complete newbie to the gym and strength training, you are going to need to be eating in a surplus to gain weight of any kind, especially muscle.

That means if you maintain your weight at around 2,500 calories a day, you need to eating slightly above that on average in order to gain muscle mass.

That doesn't mean you should eat like a pig...it simply means you should be eating more of the high quality foods that make up a well rounded nutritional program.

2) Make Ample Sleep a Priority

Sleep is important whether you are trying to gain muscle, drop bodyfat, or simply maintain your current weight.

But, recovery via sleep is crucial for gaining muscle.

Here is a simple way tot think about it...

You break down muscles working out in the gym. You grow and build muscle from repairing and rebuilding those muscles when you recover with sleep.

Don't neglect sleep...you need it!

3) Consume Enough Protein

Protein is the building block of muscle.

Protein is the primary nutrient to help with recovery between bouts of exercise.

I would recommend aiming to consume 0.8-1 gram of protein per pound of body weight when trying to gain muscle mass.

For me, a 180lb male, that would be between 144 - 180 grams of protein each day.

Yes, thats a lot. It's what it takes to build more muscle mass.

4) Think About Taking Creatine

Creatine isn't necessary to build muscle mass but it can help.

Creatine is a safe, effective and cheap supplement. It's not a miracle worker by any means, but it will certainly aid you in gaining muscle mass.

By the way, I am not a doctor nor am I a nutritionalist. Please consult your doctor before taking any supplement to make sure it is appropriate for you.

In Summary 

By no means does everyone have to walk around looking like a bodybuilder or powerlifter.

However, gaining a few pounds of muscle will improve your life in various ways, especially as a middle age adult looking to gracefully move through the next stage of their life.

In health,

Craig

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