Have a Workout Program

The first step to increasing muscle mass is to have a workout program. Without a set program, it will be impossible for athletes to build their muscle mass in a healthy and sustainable way. Specific regimens will help increase the muscle mass they need for their sport depending on the athletic branch a competitor is in. For instance, a volleyball player's workout routine will be different than a competitive swimmer's. While both workout programs can boost muscle mass and increase athletic performance, tailored plans lead to specific goals.

Along with training for improved athletic performance, accounting for aesthetics can help boost muscle mass. While training for aesthetics isn't as effective as training for functionality in athletes, it still increases muscle density and overall growth. If the competitor has an aesthetic goal in mind, like big traps, training with that goal in mind can slowly improve muscle mass. No matter the brand of athletics, having a curated workout program can help grow the muscles.

Lock Down Nutrition

The second key component to muscle mass growth is proper nutrition. Without proper nourishment, the body can't sustain high performance and muscle growth. At every stage and type of athletics, a healthy diet is critical. Even without balancing macronutrients like proteins, carbs, and fats, athletes can focus on eating whole foods that improve overall health and wellness. While there's nothing inherently wrong with comfort food or fast food, these snacks make training more challenging. Oftentimes, junk foods slow the athlete down both mentally and physically.

In addition to eating healthy foods, it's also essential for athletes to eat enough. One common mistake many competitors make is undereating for their level of activity. Without the right amount of fuel, it'll be difficult to impossible for athletes to maintain a high standard of fitness. Many athletes need more calories than the standard population. Even people who go to the gym regularly tend to have a higher caloric requirement than others. By maintaining proper nutrition, athletes can contribute to their muscle growth.

Incorporate Rest Days

Finally, rest days can help increase muscle mass. While this may seem counterproductive, the days between heavy gym sessions are crucial to muscle healing and development. During training, the repeated movements cause microtears in the muscles. As these tears heal, more muscle strands develop that increase the overall size of the muscle. Whether the athlete is training for aesthetics or improved performance, rest days are absolutely essential. Without rest, the body can't heal, and growth won't happen.

While rest days are crucial to muscle development, they don't have to be sedentary. Many athletes have found a happy balance between rest and activity on their days off. The concept of active recovery helps work out muscle soreness while still allowing the body to recuperate. Simply incorporating stretching or a medium-intensity walk can help the body recover while allowing the torn muscle groups to heal. In any brand of athletics, rest days are equally as essential as gym days. Without proper amounts of rest and high-quality sleep, the competitor won't be able to perform correctly and boost muscle mass.

Overall, building muscle mass as an athlete is part of the game. No matter what branch of sports an athlete is in, these steps will help them build muscles while maintaining overall health and wellness.

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