There are several ways of increasing mass in muscles, but we will list down three ways to build muscle to be more efficient in your training routine.
1. Increase weekly volume
Training with an increasing volume increases hypertrophy, which is the increase in the volume of your muscles. In every workout, to make sure your muscles grow bigger, you should be either increasing the number of times you perform the movement of an exercise (or reps) or increasing the weights that you are using in a particular exercise. There are three ways to increase the weekly volume. The first method is decreasing reps, heavier weights, which means after every set, you lift heavier, but the reps are decreased. One example of it is the 12-10-8 method, composed of three sets with 12, 10 and 8 reps respectively, where the weight increases every set. In the second method, you can simply increase your reps. In one weight across all reps, you can increase the reps after every set, like the 8-10-12 method. Lastly, you can increase the number of sets, one of which is 12-12-10-10-8-8. These rep schemes are very flexible and can be revised depending on your preference.
2. Tempo Training
Tempo training is how slow or how fast you should move when dealing with some movements. There is a four-digit code where the tempo is used. There is a four digit code, representing your tempo training in seconds. The first digit represents how fast you lower the weight, the second represents your pause time when the weight is at the bottom, the third represents how long it will take you to move up the weight, and the last is the time you pause at the top. One example of a tempo scheme is 4020. When doing a dumbbell bicep curl, it should take four seconds to bring down the dumbbell, no pause at the bottom, two seconds to curl the dumbbell, and no pause at the top.
3. Proper Recovery
One of the most important steps to building muscle is recovery. You should have the proper diet and rest to reach optimum growth. According to an article of The American College Sports Medicine, an intake of 0.5 to 0.8 grams of protein per pound that you weigh is needed to increase muscle mass each day. So if you weigh 100 pounds, after an exercise, you need to take in 50 to 80 grams of protein.
All three ways are crucial in building muscle to reach maximum efficiency. Do this on a daily basis in all of your workouts and you'll be having large muscles in no time.