Steps to increase muscle mass

Make Muscle!

Here are the most effective, proven steps to increase muscle mass (muscle hypertrophy), especially tailored for someone training naturally:1. Train in Progressive Overload (The #1 Key)

• You must force your muscles to do more over time.

• Main ways to progress:

  • Add weight (even 1–2 kg when possible)

  • Do more reps with the same weight

  • Do more sets

  • Improve technique / range of motion

  • Reduce rest time between sets (advanced)

• Ideal rep range for hypertrophy: 6–15 reps per set (sometimes 5–30 works too)

• Train each muscle 2–3 times per week (best frequency for most people)

2. Follow a Structured Strength + Hypertrophy Program

Stay consistent

Best beginner/intermediate programs:

• Push/Pull/Legs (PPL) – 6 days/week or 3–4 days

• Upper/Lower split – 4 days/week

• Full Body – 3 days/week (great for beginners)

• Bro split (one muscle per day) works too but usually slower progress

3. Eat in a Caloric Surplus + High Protein

• Surplus of +250 to +500 kcal above maintenance (track weight weekly, adjust)

• Protein: 1.6–2.2 g per kg of body weight (example: 80 kg person → 130–175 g protein/day) Best sources: chicken, turkey, lean beef, salmon, eggs, whey, Greek yogurt, cottage cheese, lentils + rice

• Carbs: fuel your workouts → rice, oats, potatoes, pasta, fruit

• Fats: 20–30% of calories → avocado, olive oil, nuts, fatty fish

4. Sleep 7–9 Hours Every Night

• Most testosterone & growth hormone is released during deep sleep

• Muscle is built during recovery, not in the gym

5. Be Patient and Consistent

Realistic natural gains:

• Year 1: +8–12 kg muscle (best year)

• Year 2: +4–6 kg

• Year 3+: +2–3 kg per year

Bonus Tips That Make a Big Difference

• Train close to failure (0–3 reps in reserve) on most sets

• Do 10–20 hard sets per muscle per week (volume sweet spot)

• Include compound exercises: squat, deadlift variations, bench press, overhead press, pull-ups/rows, hip thrusts

• Track everything: weights, reps, body weight, photos

• Consider creatine monohydrate 5 g/day (safest & most proven supplement)

Example Weekly Schedule (PPL – very popular in Spain right now)

• Monday: Push (chest, shoulders, triceps)

• Tuesday: Pull (back, biceps)

• Wednesday: Legs

• Thursday: Rest or light cardio

• Friday: Push

• Saturday: Pull

• Sunday: Legs or rest