--- title: 5 Rules for Building Muscle Mass description: Building muscle mass requires a smart strategy, even if you’re already fit. Learn these 5 rules and you will see results quickly in your quest to bulk up. image: https://www.texasfamilyfitness.com/hubfs/Building%20muscle%20mass.jpg --- ![Texas Family Fitness Blog](https://www.texasfamilyfitness.com/hs-fs/hubfs/TFF_July_2018/Blog/blog_hero.jpg?width=2000&name=blog_hero.jpg "Texas Family Fitness Blog") [![Logo](https://www.texasfamilyfitness.com/hs-fs/hubfs/TFF_July_2018/Logo/Logo.png?width=221&height=97&name=Logo.png "Logo")](https://www.texasfamilyfitness.com/) - [Locations](https://www.texasfamilyfitness.com/locations) - [Coppell](https://www.texasfamilyfitness.com/locations/coppell) - [Denton](https://www.texasfamilyfitness.com/locations/denton) - [Frisco/Little Elm](https://www.texasfamilyfitness.com/locations/frisco-little-elm) - [Frisco/Mckinney](https://www.texasfamilyfitness.com/locations/frisco-mckinney) - [Garland](https://www.texasfamilyfitness.com/locations/garland) - [Lakewood (Coming Soon)](https://www.texasfamilyfitness.com/locations/lakewood) - [East Plano](https://www.texasfamilyfitness.com/locations/east-plano) - [The Colony](https://www.texasfamilyfitness.com/locations/the-colony) - [Classes](https://www.texasfamilyfitness.com/classes) - [Cardio](https://www.texasfamilyfitness.com/classes/cardio) - [Dance](https://www.texasfamilyfitness.com/classes/dance) - [Pilates/Yoga](https://www.texasfamilyfitness.com/classes/yoga-and-pilates) - [Strength Training](https://www.texasfamilyfitness.com/classes/strength-training) - [Personal Training](https://www.texasfamilyfitness.com/personal-training) - [Private Training](https://www.texasfamilyfitness.com/personal-training/private) - [Ignite](https://www.texasfamilyfitness.com/ignite) - [Services](https://www.texasfamilyfitness.com/services) - [Kids Club](https://www.texasfamilyfitness.com/kids-club) - [Blog](https://www.texasfamilyfitness.com/blog) - [Join Now](https://www.texasfamilyfitness.com/locations) Workouts # 5 Rules for Building Muscle Mass Posted on Thursday, July 19, 2018 You’re a regular at the gym. Every chance you get, you’re lifting weights and working on your body. But even as you get stronger, you’re not seeing the muscle mass you want. Bulking up by building muscle mass requires a dedicated strategy. ![Building muscle mass](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass.jpg?width=600&name=Building%20muscle%20mass.jpg) Follow these 5 rules to bulk up, even if your body is naturally lean. ## **![Building muscle mass 2](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass%202.jpg?width=300&name=Building%20muscle%20mass%202.jpg)Rule #1: Building Muscle Mass Requires SMART Goals** Wanting to just get bulkier is a good goal, but it’s vague. SMART goals are designed to ensure you can actually reach them. Here’s how to make your muscle mass goal smarter: **S**pecific. Do you want particular muscles to get bigger? Are there areas of your body you want to create more definition? **M**easurable. It’s reasonable to gain 1-2 pounds of muscle a month. Decide how many months you will invest in this goal and pick your pounds accordingly. Remember you might gain pounds faster at first, so don't set your long-term weekly goals based on the first few weeks of gains. **A**chievable. Consider what else you have going on in the coming months. Adjust your goals accordingly. **R**elevant. Remind yourself why you want to reach this goal. If it’s hard to stay on track, find ways to remember your reason on a daily basis, like hanging a picture of the physique you want where you’ll see it. **T**ime Bound. Determine how long you want to spend on this goal. Make a plan on your calendar in that timeframe.  A goal is not goal unless it is time activated. ## **![Building muscle mass 1](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass%201.jpg?width=300&name=Building%20muscle%20mass%201.jpg)Rule #2: Be Prepared** No one builds muscle mass by accident. If you want to reach your SMART bulking goals, you’ll need to have a plan and stick to it. Your plan will need to include a muscle mass workout program and a nutrition program, plus you’ll need to factor in more rest. Besides your planning, you’ll need to have access to the right gym equipment. Strength training equipment and a wide range of free weights are important. Texas Family Fitness gyms have everything you need to execute your plan. Our trainers can also help point you in the right direction for all aspects of your plan; movement, nutrition, supplementation and accountability! ## **Rule #3: Modify Workout Plan** ![Building muscle mass 3](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass%203.jpg?width=300&name=Building%20muscle%20mass%203.jpg) Have you ever heard of a fitness plateau? That’s what it’s called when you’re working hard and a regular at the gym, but you just aren’t making visible progress towards your goals. Often, small adjustments will make the difference. Some simple but effective [changes you can make to your workout regimen](https://www.bodybuilding.com/content/the-8-rules-of-building-new-muscle.html) to bulk up are: - Start with your free-weight exercises, then move onto machines - Ask for feedback on your form since it’s easy to stand, grip, or lift improperly - Do more compound exercises because they are simple and let you increase weights faster - Lift heavier weights using more muscles instead of isolating a few and lifting less - Try to [move slowly](https://www.bodybuilding.com/fun/slow.htm)as you lift weights - Change your routine every 6-8 weeks because otherwise your muscle adapt to your usual exercises and progress slows down - Pick exercises that pair large body parts (like your shoulders) with smaller muscle groups (like your traps) ## **![Building muscle mass 4](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass%204.jpg?width=300&name=Building%20muscle%20mass%204.jpg)Rule #4: Eat to Gain Muscle, Not Lose It** It’s easier to gain weight in the form of fat than it is to put on muscle. Just like with weight loss, what you eat matters. You’ll also need to be eating *more* calories than you are burning. Men’s Health offers a [simple formula](https://www.menshealth.com/fitness/a19544064/pound-of-size/) to figure out just how many calories you’ll need to eat a day. A great rule of thumb is to have your diet be 12 to 15 percent protein, 55 to 60 percent carbs, and 25 to 30 percent fats. Of course, not all calories are equal. Opt for healthy protein, carbs that are nutrient dense (like whole grains,) and fats that are good for you. Basically, aim to eat meals like steak and potatoes with greens. Snack on proteins like nuts or meats between meals, and definitely find a few good protein smoothie recipes. ## **Rule #5: Hit Snooze** ![Building muscle mass 5](https://www.texasfamilyfitness.com/hs-fs/hubfs/Building%20muscle%20mass%205.jpg?width=300&name=Building%20muscle%20mass%205.jpg)Believe it or not, rest is one of the most important factors when building muscle mass. You need to take at least one day a week off from working out so your muscles have to adapt and rebuild. Avoid performing concentrated exercises on the same body parts two days in a row for the same reason. Also, hit snooze! Muscle building is a lot of work for your body. Getting anywhere from [9-11 hours of sleep](https://www.mensjournal.com/health-fitness/7-most-basic-rules-building-mass-according-one-worlds-strongest-men/1-sleepaea-lot/) a night is recommended. If that’s not possible, don’t dip below 8 hours. Your muscles need it. ## **Get Started** Now that you know the rules, get started on your SMART muscle mass goals! Get your [FREE 30-Day VIP Pass](https://www.texasfamilyfitness.com/guest-pass)at Texas Family Fitness and come work out with your muscle-building plan in hand. ### Get Your Free 15-Day VIP Pass Related Articles [![Full Body Workout with Ashley](https://www.texasfamilyfitness.com/hubfs/Ashley%20Post_Thumbnail.jpg)](https://www.texasfamilyfitness.com/blog/full-body-workout-routine-with-ashley) Workouts / Sunday, July 28, 2024 [Full Body Workout Routine with Ashley](https://www.texasfamilyfitness.com/blog/full-body-workout-routine-with-ashley) ### Full-Body Workout Routine: Follow Along with Ashley! Welcome to your full-body workout guide! This routine is designed to target multiple muscle... 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