Learn How To Gain Muscle Mass
With These 6 Tips!
This article will show you how to gain muscle mass by using some simple tips you'll learn below. These are tried-and-true techniques that have been helping personal clients of mine stack on size for years.
This list is not everything you'll need to learn. That's tough to do in one article. But it will focus your efforts on the most important things.
If you'd like a more in-depth way to build lean muscle, check out my suggestion at the very bottom of this article.
So let's start with the first tip...
Eat More Food
To gain muscle mass, you need to stay in a state of energy excess. Muscle growth only occurs if there's a calorie surplus and not a deficit. A surplus just means that you've taken in enough calories to be used for muscle tissue repair and growth.
Make sure you're getting at least a gram or two of protein for every pound of bodyweight and at least three to four grams of carbs.
Eat quality fats like those found in flaxseed oil, olive oil, and natural peanut butter. And if you really want to gain more muscle mass a lot faster, cut out the cardio, as this will only increase your calorie requirements.
Rely On Basic Movements
They're considered basics for a reason: they basically always work to gain muscle. Basic movements have helped people gain more muscle mass than any other type of exercises. You've got the bench, the squat and the deadlift. These all should be a part of your program. To these big three, you can add your basic barbell curls, military presses, and others. But to get big, you must train big and these are some of the biggest and best exercises.
Use Max Intensity When Training
If you really want to know how to gain muscle mass, you have to learn how to train the right way. You have to train heavy to grow. That's right, but don't also forget to train with high intensity.
To make muscles grow, you have to train them heavy and intensely in the gym. You can train with poundages heavier than you can handle, but if you ignore proper form, you're going to miss the target muscles you're trying to hit. As a rule of thumb, crank out 6 to 10 reps per set at full intensity.
You'll know when you're training with intensity. You can just "feel it". All your lifts seem light. You're fully focused and in the "zone".
Get Enough Sleep
Probably the most overlooked aspect of bodybuilding is rest. Training in the gym tears down your muscles. Sleep is that time when your body rebuilds the damaged muscle tissue. Without enough sleep, you'll never gain muscle mass like you want. So make sure you get enough at night. You'll know what your body needs. As a guide, if you're feeling tired and sluggish in the gym, chances are, you need more sleep.
Overtraining can set you back months, even years. In terms of bodyparts, stick to training each bodypart only once a week. Like sleep, you need to make sure you give your muscles plenty of rest between each training session.
Again, pick a couple of basic movements, about three or four for each bodypart, and do three to four sets for each exercise. You're probably thinking this is going to be easy, but trust me, if you do the sets right, you're going to work your muscles sufficiently. Try not to spend more than 60 minutes per training session. Anything more, and you'll run the risk of overtraining.
Consistency & Variation
Consistency means training when you're supposed to, not making excuses to sit on the couch and watch TV. More than anything else, gaining muscle requires a serious level of commitment and dedication.
So when it's leg day and time to do squats, you do squats. Period. While you need to be consistent when it comes to training, you should also consider adding variety to your routine so it doesn't becomes stagnant and boring.
Mix up the order of your exercises. Change the grip here and there. Add a few drop sets for a change. The human body is highly adaptive. Keep it guessing.
Now you've learned some of the basics that show you how to gain muscle mass. The more you use of these tips, the more likely you'll see results.
Building takes time, but you can speed up your results by using the proven tips that many others have used to gain muscle.
Again, this list is pretty basic. If you'd like to learn just about every single tip you'd ever need to build more muscle and size, I recommend checking out my "Simple Steps To Get Huge and Shredded" training program.
It's literally a "road map" to follow if you want to gain more muscle, lose fat, and increase your strength. It's my 10-year education in what really works to get results from your time in the gym.
For more information on "Simple Steps", click the link below.
Learn exactly how to gain muscle mass with a step-by-step program that helps you build more muscle in less timeBack to Shawn Lebrun Fitness Home Page18 Whitney Ave
Portland, ME 04102
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