Guide On How To Gain Muscle

By Author: Jamie Hanson
Total Articles: 3495
Comment this article

There are two different practices; weight lifting and body building. Bodybuilding is about stability, muscle mass and size whereas weight lifting is all about getting bigger and increasing your strength. Of course both these have similarities in the end result. The final result is you become bigger.

Starting as a professional body builder is not going to generate results because to build muscle you need sufficient time. It's better to cover the essentials first, and then progress gradually.

To gain muscle; you need to intake high calorie diet. This may sound too easy, but you'll have to consider that the force needed to stem a growth in muscle mass will have to come from a high calorie food intake.

These calories should be taken from the right kind of food. Certain food products will make you gain fat while only a few chosen products facilitate in gaining lean muscle. Principle 40/40/20 comes into play here.

What does the 40/40/20 principle set down? It says, 40% of your calorie intake should come from proteins, 40% from carbs and the remaining 20% from fats. For example, you need 3000 calories a ...
... day. Proteins rich foods like fish, meat and eggs should make 1200 calories of your food, another 1200 calories should come from carb rich food like rice, pasta and potatoes and the residual 600 calories should come from fatty foods like butter.

The exact posture and correct form of exercise play a main role in the success of your work out. You have to put proper stress on the muscle that you want to develop better. It's very crucial to learn the right way of doing all exercises though it may take some time. For instance, in a bar work out, even if you add more weights, it won't have much effect if your posture is wrong. If the stress is not used in the right place, growth cannot take place and there are chances of damages. You may get a muscleman image by doing heavyweight workouts, but you're not likely to gain lean muscle mass if you don't do the work out properly.

Consider to alter the stress levels placed on your muscles at frequent intervals. To do this, you just have to add more weights. Very simple isn't it? But very easy to forget too! It's very effective if, for instance you do 8 reps on a 100 kg bench press, and then follow it with 9 reps on the next level. Otherwise, you can average and do 8 reps on a 102.5 kgs. If you just do 6 reps with 102.5 kgs, its more than enough.We have to be forward thinking with weight training.

What is the 6-12 rep range to induce maximum muscle growth? When you're not able to do more than 6 reps, you're just adding strength, not weight. If you've observed power lifters, you'd see they are very strong, but not big because they don't workout for mass. When you do more than 12 reps, you enhance the tolerance capability of muscles. It's better to do 10 reps with heavy weight than 20 reps with barbell. Just utilize this plan: if you're not able to do more than 6 reps with a particular weight, ease the weight and increase frequency. Alternatively, increase the weight, if you can do more than 12 reps.

Want to build muscle mass fast? We provide guides on how to gain weight and step by step guides on how to build muscle fast.