Fitness CF News & Updates

How to Build Muscle Mass, Simply and Guaranteed

how to build muscle mass

Are you looking for ways to build lean muscle and get in better shape than ever before? Do you wish there was a way to guarantee superior growth and get that beach-ready body you’ve always wanted? If so, then you need to learn all you can about how to build muscle mass.

Strength training and functional fitness are vital components, but it takes more than a free weight workout to get results; there has to be intentionality behind it.

See below for an in-depth guide on how you can build muscle mass and ensure ideal results after your next workout program is through.

1. Resistance Training is Key

Most people have two goals with their fitness: weight loss and building lean muscle. Did you know that resistance training is the best way to hit both of these goals?

That’s right, ladies and gentlemen, resistance training is even better than cardio. It makes for a more functional body and always has a way to push you to new heights.

First, what you need to understand is that your body does a great job of adjusting to the intensity of the workouts you put it through. When you perform cardio (such as going on a long run), your body will quickly adjust to it and slow down your metabolism, thus negating your weight loss goals.

The only way you can challenge your body more with cardio is to run longer. This is an unideal way to hit your goals, plus it won’t produce the lean muscle mass we’re looking for.

Resistance training, on the other hand, can push your body beyond its limits (in a good way). Every time your body thinks it’s adjusted to the workload, you can increase the weight, reps, or sets. This kind of intensity will speed up your metabolism and trick it into eating away fat while helping the muscle to grow.

2. Prioritize the Big Three

We’d venture to guess that over 90-percent of people who hit the gym aren’t performing all three of the “Big Three” each week. For those of you that aren’t familiar with the term, this refers to Bench Press, Squats, and Deadlifts.

These three exercises are vitally important for you to build muscle mass. Why? Because they activate the most muscles in your body. For example, squats force your body to use its quads, glutes, hamstrings, calves, abs, and lower back muscles. If you want to get shredded, squats have to be an integral part of your routine.

In fact, there are many experts out there that design their clients’ workouts around the big three exercises. Powerlifting (exercising with heavy weight) can help push your body to its limits and grow lean muscle as a result.

The best part? You don’t have to work out six times a week to see results. With our personal training, you’ll be able to enjoy a workout routine that fits your schedule but continues to push your body in different ways. Most of our clients only dedicate 90 to 120 minutes a week and get the results they want.

3. Focus on Your Nutrition

This is where so many people fail with their fitness. They spend hours at the gym trying to sculpt their bodies, only to go home and make the wrong choices with the food they eat.

Believe it or not, your nutrition is more important for building muscle mass than working out is. While both play a vital role, experts say that weight loss and muscle building are 80-percent about your nutrition and 20-percent about your workouts.

The biggest thing is eating organic foods. Stay away from processed foods and GMOs. These two factors are diet killers and will have your body storing more fat instead of building muscle. 

To be more intentional with your diet, focus on eating things with higher protein in them, such as:

  • Salmon
  • Eggs
  • Tuna
  • Cottage Cheese
  • Turkey
  • Greek Yogurt
  • Chicken
  • Vegetables like Edamame and Avocado


Remember when we said to stay away from cardio? Well, for all you runners out there, there is still a form of cardio you can perform while trying to build muscle mass: high-intensity interval training (HIIT). 

Unlike most forms of cardio that focus on low intensity for a longer period of time (like jogging 3 miles), HIIT focuses on high intensity (hence the name) for a much shorter period.

The best part of all? You don’t need any special equipment to add to your workout. Try doing 10 sets of short sprints. Have you ever noticed that sprinters are always super jacked? Now you know why!

5. Make Time to Rest

We’re willing to bet that you weren’t expecting to see this on the list, but rest is an essential part of the muscle-building process. 

When you put your muscle through an intense workout—such as HIIT or resistance training—your muscles will experience microscopic tears in the tissue. Those tears are repaired during rest with cells called fibroblasts.

That reparation is when your muscles grow. The more you stretch and elongate them during your workouts, the more muscle mass you’ll build. However, you need to make time for rest in order for this to occur.

How to Build Muscle Mass: Get on the Right Program

Now that you have seen an in-depth guide on how to build muscle mass and get the body you’ve always wanted, it’s time to find a good program.

Take the time to read this article for more information on why you need personal training and how to tell if it’s the right choice for you. Be sure to reach out to us right away so that you can begin your journey towards the ultimate physique.


Fill out the form below and we will email you a FREE 1 day pass!

By providing your phone number and submitting this form, you agree to receive text messages from Fitness CF. Message and data rates may apply. Message frequency varies. You can opt out at any time by texting STOP or HELP for any help. Read our Privacy Policy.