3 Basics of Gaining Muscle Mass Quickly
Every bodybuilder and muscle building enthusiast wants to build muscle quickly.
Not everybody wants to be a competitive bodybuilder or fitness model, but it would be nice to look like one.
What are the secrets of gaining muscle mass quickly? Well, the secret of gaining lean mass quickly is simply going back to the basics.
Those basics are as follows: 1.
Exercise: By exercise we mean weight training.
You can build muscle without weights, but only to a point.
And, without weights those gains will be agonizingly slow.
Building muscle and continuing to build up on it requires continuous increase in stimulus and intensive training that only weights can provide.
And, weight training for mass gain requires the basics.
This means compound exercises with free weights.
Compound exercises are multi-joint exercises like bench press, squats and bent over rows.
Machine exercises should be kept at a minimum when on the mass gaining phase, also known as bulking phase.
2.
Nutrition: No, this does not mean diet, a word that makes most people want to turn the other way and run.
There is lots of conflicting nutrition advice out there.
To avoid confusion, again, stick to the basics.
If you don't eat enough you will not grow.
What you put in your body will eventually show on your body, in a good or bad way.
What you need is value.
Eat several (five minimum) small meals a day with well balanced ratios of the three main food groups; protein, carbohydrates and fats.
You carbohydrate intake should be composed mainly of complex carbohydrates that come from whole grains, cereal and vegetables (such as potatoes).
As much as possible avoid processed meats and carbohydrates.
3.
Rest: You may be tempted to skip a rest day to "catch up".
Don't do it.
Your muscles grow while you're resting not when you're working out.
Overtraining is one of reasons some people spend hours at the gym day after day, week after week, but still have nothing to show for it.
Without proper rest your body cannot recuperate and grow.
Also, you will not have enough energy to go through an intensive weight training session.
Take a day off between workouts.
Have a training split - where you train certain body parts on certain days - and stick to it as much as possible.
Practice what is known as "intuitive training" where you listen to your body.
If your body tells you you're too tired to workout effectively, it's probably right - just be sure it's not sheer laziness speaking.
And of course, try to get enough sleep.
Not everybody wants to be a competitive bodybuilder or fitness model, but it would be nice to look like one.
What are the secrets of gaining muscle mass quickly? Well, the secret of gaining lean mass quickly is simply going back to the basics.
Those basics are as follows: 1.
Exercise: By exercise we mean weight training.
You can build muscle without weights, but only to a point.
And, without weights those gains will be agonizingly slow.
Building muscle and continuing to build up on it requires continuous increase in stimulus and intensive training that only weights can provide.
And, weight training for mass gain requires the basics.
This means compound exercises with free weights.
Compound exercises are multi-joint exercises like bench press, squats and bent over rows.
Machine exercises should be kept at a minimum when on the mass gaining phase, also known as bulking phase.
2.
Nutrition: No, this does not mean diet, a word that makes most people want to turn the other way and run.
There is lots of conflicting nutrition advice out there.
To avoid confusion, again, stick to the basics.
If you don't eat enough you will not grow.
What you put in your body will eventually show on your body, in a good or bad way.
What you need is value.
Eat several (five minimum) small meals a day with well balanced ratios of the three main food groups; protein, carbohydrates and fats.
You carbohydrate intake should be composed mainly of complex carbohydrates that come from whole grains, cereal and vegetables (such as potatoes).
As much as possible avoid processed meats and carbohydrates.
3.
Rest: You may be tempted to skip a rest day to "catch up".
Don't do it.
Your muscles grow while you're resting not when you're working out.
Overtraining is one of reasons some people spend hours at the gym day after day, week after week, but still have nothing to show for it.
Without proper rest your body cannot recuperate and grow.
Also, you will not have enough energy to go through an intensive weight training session.
Take a day off between workouts.
Have a training split - where you train certain body parts on certain days - and stick to it as much as possible.
Practice what is known as "intuitive training" where you listen to your body.
If your body tells you you're too tired to workout effectively, it's probably right - just be sure it's not sheer laziness speaking.
And of course, try to get enough sleep.
