Unable to gain muscle. If you are like many people, you have probably tried different methods to gain muscle mass, but have been unsuccessful. Don’t worry — you are not alone! Gaining muscle can be a difficult task for many people. However, it is not impossible. There are several science-based methods that you can use to help you achieve your goal of gaining muscle mass. This article will discuss three of these methods and provide evidence to support them.
The first method is to focus on compound exercises. These are exercises that target multiple muscle groups at the same time. For example, a squat is a compound exercise that targets your legs and lower body muscles. When you do compound exercises, you are able to lift heavier weights, which leads to more muscle growth. In addition, studies have shown that compound exercises are more effective at building muscle than isolation exercises, which only target one muscle group at a time.
The second method is to eat a high-protein diet. Protein is the building block of muscle, so it’s essential that you consume enough of it if you want to gain muscle mass. The best way to get enough protein is to eat a variety of protein-rich foods, such as lean meats, eggs, dairy, and beans. You should also try to consume around 20-30 grams of protein per meal.
The third method is to lift heavy weights. When you lift heavy weights, you put your muscles under a lot of stress, which forces them to grow larger. If you want to gain muscle mass, you should lift weights that are challenging for you to lift. You should also focus on lifting heavier weights each week so your muscles continue growing.
By following these three methods, you’ll be well on your way to gaining muscle mass. Just remember to be patient and consistent, and you’ll see results in no time.