Deadlifts can help you add muscle mass.
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The ability to gain muscle mass varies between exercisers based on factors such as gender, genetics and your current physical condition. If you're a 4-foot 10-inch woman, for example, you probably can't gain 15 pounds of muscle as quickly as an average-sized man. But if you're up for the challenge, adding muscle mass is one way to improve your health and perhaps your appearance as well.1.
Eat a diet in which about 50 percent of your calories are carbohydrates, 30 percent are protein and 20 percent are fat. Eat high-protein foods such as beef, poultry, dairy products, almonds and dry-roasted peanuts. Also, eat whole-grain bread and cereal, fruits, vegetables and legumes.2.
Consume a meal with a carb-to-protein ratio of 3:1 to 4:1 about 30 to 45 minutes after your main workouts. The meal should contain about 0.2 to 0.4 g of protein for every 2.2 pounds of your body weight.3.
Perform weight-training workouts four times each week, but don't work the same muscles on consecutive days. Do compound exercises such as pullups, bent-over rows, deadlifts, squats, lunges, standard and narrow-grip bench presses, dips and shoulder presses. Warm up with five to 10 minutes of aerobic exercise before each workout.4.
Do three to five sets of eight to 12 repetitions per set of each exercise. Lift 75 to 85 percent of your one-rep max -- the most weight you can lift with a single rep -- for each weight-bearing exercise. If 12 pullups are too easy, add intensity by wearing a weight belt or holding a weight between your feet.5.
Add 5 to 10 percent more weight to an exercise if your muscles are not fatigued after completing 12 reps.6.
Get about eight hours of sleep each night to help promote muscle growth.
- Consult your physician before you begin a new exercise plan.