Increase Muscle Mass by Using the Right Weights
In order to really increase muscle mass and grow bigger muscles, you have to be constantly challenging your muscles and get the most out of every workout. One way to do this is to make sure you are using the right weights.
Using the weight machines at the gym is all right, and it’s good for teaching you proper form for certain exercises, but they are not as effective as free weights like dumbbells and barbells. Why? The machin e’s range of motion is so carefully controlled that it isolates muscles, whereas performing the same exercise with a dumbbell requires more muscles to work to stabilize the move, and makes all the muscles work harder. This means you gain more muscle mass, faster.
The other important factor is the amount of weight that you’re lifting. Where you start at will depend on your current strength/fitness level, but what’s important is to make your workout progressively harder so you don’t stall your results. That means that for every workout, you need to increase one or more of these:
Weight (lbs or kg)
Number of Reps
Number of Sets
For example, if on Monday for a certain exercise you used 50 lbs of weight, and did 3 sets of 10 reps, then on Wednesday you need to either increase the weight to 60 lbs, OR do 4 sets, OR do 12-15 reps in each set, or some combination of these things.