Gain Muscle Mass And Strength

"The Power Principles of Strength And Muscle Gain"

"Gain muscle mass and strength in only two days!" "Add 50 lbs to your bench press in 24hours!" "Lose 20 lbs in 20 minutes!"

If you're anything like me, (a confessed muscle and strength gain junkie), you've no doubt heard it all before. From over-the-top supplement ads to bogus and misleading bodybuilding programs designed by self proclaimed strength and muscle gain gurus the world over...Give Me A Break Already!

Time For A Muscle And Strength Building Reality Check...

	It's not possible to gain massive amounts of rippling muscle mass in only two days!
	You can't add 50 lbs to your bench press in 24 hours!
	No one can safely lose 20 lbs in 20 minutes!

After that brief muscle building reality check, you are now better prepared to accept the honest answer to the age old question...

How can I quickly and easily gain muscle mass and strength without sacrificing my life outside the gym?

Hopefully you know that impressive muscle building results are indeed possible. This is an important point to hammer home here, as many muscle building beginners hit the dust and completely give up after trying in vain to gain muscle mass and strength.

I can remember the days when I too felt completely confused and disappointed after trying the next greatest muscle building supplements and weight training routine.

Trust me here when I say...

Never Give Up On Your Goals To Gain Muscle Mass And Strength!

After some time, I stumbled upon the truth. I learned how to safely and efficiently gain muscle mass and strength. Definitely not as "cool" or "cutting-edge" as I would like to admit, but the amount of lean muscle mass that I gained as a result, absolutely blew me away!

Below are the principles that will get you to your muscle gain goals.

You are what you eat...

Make sure to pay close attention to what you eat and when you are eating it every day. In order to pack on lean muscle mass, you will need to consume ample amounts of nutrients at the right times.

Eat a minimum of 5 meals per day spread evenly every 2 - 3 hours throughout the day. This will ensure that your body is getting the nutrients that it needs to repair and rebuild damaged muscle tissue.

Eat a minimum of 0.72 grams of protein per day per lb of bodyweight. Most bodybuilders consume more protein than this, but to gain muscle mass and strength ACSM recommends moderation, as adverse health risks have been shown to increase with the consumption of excess amounts of protein.

Train hard and heavy to stimulate muscle growth...

Studies suggest that the best way to stimulate muscle growth is to lift heavy weights through a full range of motion for low repetition ranges. Lifting heavy weight provides the stimulation for muscle growth, the only way to lift heavy enough weights to get this response is to keep your workouts in the 4 -6 repetition range per set.

Perform only 2 sets of 4-6 reps per exercise. Perform only 2 exercises per body part per workout. Concentrate on no more than two body parts per workout and work each body part only one time per week. Also, try to keep your workouts limited to 20 - 60 minutes in duration.

Remember...if you can lift the weight for more than 6 reps, it is too light to stimulate the muscle building response that you desire.

Rest to allow for proper recovery and regrowth...

After intense heavy work sets, it is critical to allow for proper recovery of your damaged muscle cells. Make sure to get a minimum of 8 hours of sleep each night. It is also a great idea to schedule small 10 -20 minute naps throughout the day if possible.

Hydrate your body...

Make sure to consume a minimum of 1 gallon of water per day. Water helps your body rebuild and recover by flushing out waste products that accumulate during the muscle building process.

After you begin to see results, make sure to switch up your workout routine frequently...

The human body is amazing at adapting to the stresses that you place on it. The key to constant muscle growth, is to keep it in a constant state of flux. Keep your body guessing and keep it growing.

In order to pack on slabs of lean muscle mass there is no better place to start than with the time tested principles listed above. By paying attention to what you eat, training intelligently, allowing for recovery, properly hydrating and adding variety to your training routine, you will be able to gain muscle mass and strength with ease!

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