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Important Steps To Build More Muscle Mass!"

by Shawn LeBrun
Personal trainer
Natural Bodybuilder


If you want to build more muscle mass, I'm going to share with you some important steps you must take. Believe me, if I can pack on a ton of muscle mass in a short amount of time using these tips, you can too.

The only things you need are discipline, motivation, and perseverance. Well, you also need a proper plan for weight training, cardio, and nutrition. After all, failing to plan is planning to fail. Below I'll go through some major things you need to know in order to build more muscle mass in less time.

Train With Heavy Weights

The kind of muscle fibres that yield the greatest power are also those who grow the most. The only way to stimulate muscle mass growth is working with lower reps per set. This lower rep range allows you to use heavier weights. Heavier weights equals bigger muscles! Have you ever seen a muscular person train with relatively light weights?

The sole purpose for training with weights is to get stronger and more muscular and the only way you're going to do that is by lifting more weight.

Don't Do Marathon Workouts

Many people confuse muscle building with fat burning, believing you burn more fat doing high reps with no or little rest between the sets.

That's simply not the case. You're not going to build more muscle mass by lifting light weights for high reps. Light weights mean less muscle stimulation, which in turn means less muscle growth as a result.

You must separate the muscle-building process from the fat-burning one. Weight training is the best way to effectively build muscle mass which burns fat for you all day. The more muscle you've got, the more fat and energy you burn all the time.

And the key to gaining more muscle mass is shorter, more intense workouts. Keep them under an hour but keep them intense. If you're training for more than an hour, its almost impossible to keep your intensity levels high. Long workouts will kill your chances of building muscle mass because you're always going to be on the verge of overtraining.

Separate Cardio From Your Weight Training

Too much cardio will prohibit muscle mass growth. Never do cardio before your weight training. That will eat away your energy levels that could have been used for weight training. And doing cardio after weight training will prevent you from resting and getting your post workout nutrition when you need it most -- right after weight training.

So it's best to do your cardio on opposite days of weight training. If you can't make it to the gym that often, try to separate cardio and weight training by a few hours. Do cardio in the morning and weight training in the evening. Giving yourself at least 4 to 8 hours between weight training and cardio will prevent overtraining from occurring.

Make sure you never do cardio on an empty stomach. Any strenuous cardio on an empty stomach will break down your muscles. Be sure to have a small preworkout snack or shake in order to keep cardio from turning catabolic. And keep your cardio sessions short but intense. Studies have shown that shorter, more intense cardio sessions are more productive at burning calories.

Make Sure You're Eating To Build More Muscle Mass

You're not going to gain muscle mass if you're not eating enough calories or the right types of food.

Protein should be your first priority since it's the building blocks for muscle mass. Aim for about 1 1/2 to 2 grams of protein per pound of bodyweight. Stick with foods like tuna, chicken, fish, lean meats, and eggs.

Make sure you get a moderate amount of carbs as well. Carbs gives you energy and forces the protein into your muscle cells. By having about 40% of your daily calories come from carbs will give you plenty of energy to train heavy witout storing any excess carbs as fat. Carbs should come from rice, veggies, pasta, oatmeal, and fruits.

Try to consume 5 to 6 small meals or snacks each day, about one every 3 hours or so. High protein, moderate carbs, and low fat is how you want to set up each meal.

These were some of the most important things you can do if you want to build more muscle mass. The more of them you use in your weight training routine, the more results you're likely to see.

Again, this takes some planning and motivation to stick with it, but that's the only way you're going to get results in the long term. If you want something bad enough, you have to pay the price to achieve it. Follow the steps above and you'll soon get the lean and muscular physique you want.


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