Gain Muscle Mass Guide
So you want to build big muscles? Simple isn't it? Just join a
gym and hit those weights regularly and viola, in a couple of
months, you will gain so much muscle mass that you are ready to
take on any bodybuilding contest. Is it really that simple to
build big muscles? Well, to gain muscle mass, there is much
more than just hitting the gym regularly. Here are some muscle
mass gaining tips :-
1) Eat and Eat - To build muscles, you must eat. Your calorie
consumption must be more than your calorie expenditure. If you
expand all the calories you have eaten, then where are the
calories to build muscles?
2) Protein - Make sure that you eat enough protein. You should
eat at least one gram of protein per pound of your body weight
everyday if you want to gain muscle mass fast. If you don't get
enough protein, your muscles won't grow big.
3) Supplement - If you cannot have adequate protein from your
normal meals, supplement with protein shakes. If you want more
strength so that you can lift heavier weights to grow bigger
muscles, take Creatine supplement.
4) Weight Training - You must lift with heavy weights and to
add on more weight consistently to progressively build your
muscles. But it is very important not to sacrifice correct
lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights - Use free weights like dumbells and
barbells to recruit more muscle fibers so that more muscle
fibers can be worked on.
6) Compound Exercises - Work with compound exercises like bench
presses, squats, barbell rows, chin ups and dead lifts to build
big muscle mass. If you concentrate on working your puny
muscles like your biceps, then you will only have puny muscle
growth.
7) Get Enough Rest - Have rest days in between your workout
days and do not work the same muscle group more than twice a
week. Your muscles need to recover from your workouts in order
to grow big.
8) Get Enough Sleep - Sleep at least 8 hours a day. More even
better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles
will grow fast and big. Of course there are many more things
you can do to achieve a competitive bodybuilder's physique of
which I cannot cover in just an article here. So do research
for more knowledge.
gym and hit those weights regularly and viola, in a couple of
months, you will gain so much muscle mass that you are ready to
take on any bodybuilding contest. Is it really that simple to
build big muscles? Well, to gain muscle mass, there is much
more than just hitting the gym regularly. Here are some muscle
mass gaining tips :-
1) Eat and Eat - To build muscles, you must eat. Your calorie
consumption must be more than your calorie expenditure. If you
expand all the calories you have eaten, then where are the
calories to build muscles?
2) Protein - Make sure that you eat enough protein. You should
eat at least one gram of protein per pound of your body weight
everyday if you want to gain muscle mass fast. If you don't get
enough protein, your muscles won't grow big.
3) Supplement - If you cannot have adequate protein from your
normal meals, supplement with protein shakes. If you want more
strength so that you can lift heavier weights to grow bigger
muscles, take Creatine supplement.
4) Weight Training - You must lift with heavy weights and to
add on more weight consistently to progressively build your
muscles. But it is very important not to sacrifice correct
lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights - Use free weights like dumbells and
barbells to recruit more muscle fibers so that more muscle
fibers can be worked on.
6) Compound Exercises - Work with compound exercises like bench
presses, squats, barbell rows, chin ups and dead lifts to build
big muscle mass. If you concentrate on working your puny
muscles like your biceps, then you will only have puny muscle
growth.
7) Get Enough Rest - Have rest days in between your workout
days and do not work the same muscle group more than twice a
week. Your muscles need to recover from your workouts in order
to grow big.
8) Get Enough Sleep - Sleep at least 8 hours a day. More even
better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles
will grow fast and big. Of course there are many more things
you can do to achieve a competitive bodybuilder's physique of
which I cannot cover in just an article here. So do research
for more knowledge.
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