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Muscle Building Guide - Tips for Fast Muscle Gain |
So you want to build more muscle? OK, let me cut through the lies and ineffective bodybuilding workout routines, and show you what really works...
The first thing you need when you want to build massive muscle is a good diet, and I can't stress this enough. Good eating habits are crucial to your success, and poor dietary choices can slow your growth dramatically. So listen up!
Tip #1: Eat regularly, about every two to three hours. Your body can only absorb so much nutrition at each meal, so eat often. Also, remember breakfast.
Tip #2: If you are not gaining 1-2 pounds of muscle per week, you are not getting enough calories and need to add more to your diet. There are many good calorie calculators online that you can use as a reference.
Tip #3: You've probably heard that protein is important for muscle growth, and it's absolutely true. You should try to get about 40-60 grams of protein at each meal. This of course depends on your weight.
Tip #4: Also try to get about 60 to 80 grams of carbohydrates at each meal. Carbohydrates play a big role in giving you energy.
Try to get most of your food from whole foods, such as meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies and foods with lots of additives. A high intake of fruits and vegetables is also very important.
OK, that's it for the food, now let's get into the training itself...
High intensity is the key to rapid muscle gain. You should treat your strength training routines as if they were a job you need to work hard on to succeed. With each set, you should push yourself to the point of fatigue, no excuses.
Tip #1. Treat your first and last set like it's the last one you'll ever do. Give it your best shot!
Tip #2: Always have your final goal in mind. You need to know where you want to go, otherwise you will never know when you have arrived. Keep a clear picture of your ideal body in your mind.
Tip #3: Lifting the same weights week after week will make your muscles lazy, and you are to blame. You need to gradually increase the weights you lift, always giving your muscles reasons to grow. You should be able to do 2 - 3 sets, but no more!
Tip #4: Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short period of time. So when you lift, you should always do it as fast as possible without forcing your posture.
Tip #5: Exercises such as bench presses, squats, deadlifts, rows and military presses are some of the best strength training exercises.
Tip #6: Don't over-exercise, remember to get enough rest between your sessions. This is when your muscles are building new tissue. You need to feel your way to what is the right amount of rest days for you. Remember, if you feel the previous workout in your muscles as soreness or pain, etc., you need more rest!
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