The 8 Big Ways You’ll Gain Muscle
Author: Dane Fletcher
For the novice bodybuilder there is so much conflicting information that is available on what you should do to gain muscle mass. Most of these is myth and non-factual. What you need is the advice of persons who have been there and done that. The following eight tips will be helpful for you as you start out. Making use of training weights and focusing on free weight compound movements.
If you really need to put on muscle mass you must absolutely try to train with weights and also incorporate compound exercises in your training regimen. Compound exercises will help you to train multiple body parts at a go. Good examples of compound exercises are squats, dips and lunges, barbell presses, chin ups and bench presses.
One of the secrets to success is obviously to train hard. This applies to all the aspects of life. For the bodybuilder, training hard will involve taking the muscles to the fatigue point every time you are focusing on a particular muscle group. You will have reached fatigue point when you cannot manage to make further reps with the muscles in proper form.
Keeping track of the progress achieved
It is vital that the bodybuilder keeps a log that will help in tracking the gains that have been achieved in a certain time period. This is so because the training regimen needs to be constantly improved upon. One must not settle for the same regimen always; the body needs to be stimulated to do more.
Avoid overtraining at all costs
The bodybuilder must realize that the body muscles do not grow in the gym rather they grow during periods of rest. One common notion that is totally misguiding for bodybuilders is that the longer one spends in the gym the faster the progress. This is very untrue. Such only leads to muscle wasting and therefore slow development and growth. Have enough rest after a workout. You can also train 3-4 times a week.
Increasing the eating rate
You cannot expect to grow bigger in stature if you are one that is used to eating tiny meals. You must give the body enough fuel to support your demanding workouts. That way the body will always be anabolic and ready to grow muscle anytime. Your diet should include complex carbs and plenty of proteins.
Increase your protein intake
This point is a continuation of the previous one and has to do with the amount of proteins that you eat. Proteins are the building blocks for your muscle mass and are thus the most critical part of your diet. What you can do to ensure that you have enough daily is to eat 1.5g of protein for every pound of your body weight.
Increase your water intake
Plenty of water is required in the body for the unfettered growth of the muscle mass. The muscles are largely composed of water (about 70%). It is only natural that you keep this amount steady. With enough water the muscles will become more full and vascular.
Perseverance and consistency
It is necessary that as you start you will have the mental strength to endure the rigors of bodybuilding. Although progress is gradual you need to be patient and consistent; that’s the only way you will get to the top of the pile.
About the Author
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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