PS : Maybe this article seems off topics from the regular main idea of the blog, but since I have write this article anyway, so I think it is quite a waste if I am not posting it
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Many body builder know already that doing lift weight exercise and watch out the food they eat are the essential key to increasing the muscle mass in their body. But as many people also has realized, gaining weight is not necessary mean that you are building muscle mass. What most people do not know is that you can take a little change in the daily work out routine and still can build the muscle mass at desired speed.

Here are the samples of quick things you can do to build more muscle mass:

1. Put variations on your lift weight exercise. One good example is combining weight with speed or force when you do it. You can put relatively similar or less weight but applying more speed and force when you lift the weight. Force shall help to build more muscle mass.

2. Do not perform aerobic exercise as this particular exercise shall burn the glycogen. Glycogen is an important factor for building the muscle mass.

3. Use dumbbells for your lift exercise. Dumbbells allow you to work out on the different set of muscle and at the same time, increase the range of motion. The machine shall limit the different set of muscle that you can exercise and also the motion range.

4. Take food supplements such as creatine and glutamine to your diet. Supplements accelerate the muscle growth and in the end help to increase the muscle mass

5. Choose red meat and fish for your protein diet. Studies have suggested that proteins found in the red meat and fish creates more muscle growth.

6. Put more sodium to your diet since sodium is an essential mineral for muscle building program. Additional sodium shall improve the carbohydrate storage and amino acid absorption and in the end improves muscle’s responsiveness to insulin.

7. If in one particular occasion you found out that even that you have been working out like crazy but still not making any improvement, you can try to increase the calorie diet by 50% for 3 days. If for example you are taking 3000 calories a day, try to increase that to 4500 calories for a 3 day period. One thing should put in mind is that the increased calories shall need to be taken in three days in a row. By doing this, you will stimulate growth by improving muscle sensitivity to insulin and providing more carbohydrate for the glycogen storage.

8. Do not forget to rest after every crazy workout that you take. When you exercise, try to push out yourself to do more by increasing the lift weight and do more repetition until your muscles are too tired to move. After that take one/two days off to give your body a chance to recover. One thing that most people do not know is that “the muscle growth occurs during the recovery period”. You shall in the end fail to build more muscle mass if you do not allow muscles to recover from the hard workouts that you have been doing.

As you can see above, to get more result on your body building program is not necessary mean you need to do more exercise and doing a drastic life changing. Above 8 simple acts can make your body building exercise more rewarding.