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Gain Muscle Mass Fast"5 Muscle Building Tips To Turbo - Charge Your Muscle Growth!"
As a personal trainer, I'm often asked the question, "how can I gain muscle mass fast?" I usually reply with a few suggestions that revolve around the basics of building lean muscle mass (nutrition, training, rest and recovery etc). After I'm done, I can usually detect disappointment in the face of the person asking the question. While I would absolutely love to be able to tell people the one "secret to gain muscle mass fast", the truth of
the matter is that it simply does not exist. They simply assume that the only thing that will help them gain muscle mass fast is then next best supplement or the most outrageous rehashed weight training routine.
This means that you will not be able to live the "normal" life that everyone else is living. While everybody else is out having fun, eating junk food and drinking beer, you will be focusing on weight training, planning your meals and resting and recovering from your intense muscle building workouts. There will be no room for error here. You must commit to your goals and stay resolute until you achieve them. Doesn't sound like too much fun does it? Trust me when I say...it really sucks! Here's the great news for those of you who want to gain muscle mass fast, but are willing to be patient and take a little bit longer to get to your muscle gain goals. If you really want to gain lean muscle mass and are committed to doing it in a safe and natural way and still hoping that you can live a normal life chock full of fun and excitement... It can be done! This is absolutely possible to achieve, it just takes a bit longer. I know because I've done it.
In my years of training, I've gone through many phases of focus and intensity. When I first started out, I thought the only way to achieve my muscle gain goals was to cut out all of the fun things in life. I assumed that this was what it took to build muscle. During these early years, not only did I not gain muscle mass, but I really don't remember having much fun in my everyday life. I was focusing too much and lost sight of everything else. With a few years of training under my belt and a desire to build muscle and still live a somewhat normal life, I discovered that by simply applying proven muscle gain principles to my diet and training regimen that I was able to gain muscle mass fast while sill living my life! In fact, I gained more muscle mass training in this manner than I ever did before! Below, I've put together a list of the principles that can help you gain muscle mass fast, without causing you to sacrifice your entire social life.. You Are What You Eat...
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 even if your goals are to gain muscle mass fast ACSM recommends moderation, as adverse health risks have been shown to increase with the consumption of excess amounts of protein. In The Beginning Train Hard And Heavy To Stimulate Muscle Growth... I know that training heavy is taking some fire in the bodybuilding community these days, but the fact remains... Increasing the weight that you use for each exercise is the first way to overload your muscles and stimulate muscle growth. While 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, it's not the only way to build muscle mass, (but the best place to start the process!). In the beginning, lifting heavy weights 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. Allow For Proper Recovery And Regrowth... After intense heavy work sets, it is critical to allow for proper recovery of your damaged muscle cells. In the beginning of your muscle gain plan, limit yourself. Train each body part only 1 time each week. Allowing for a full week of recovery for each body part will allow you to recover fully and train more intensely. Make sure to get a minimum of 8 hours of sleep each night. It's also a great idea to schedule small 10 - 20 minute naps throughout the day if possible. Hydrate Your Body...
Switch Up Your Workout Routine Often... The human body is amazing at adapting to the stresses that you place on it. The key to continued muscle growth, is to keep it in a constant state of flux. Keep your body guessing and keep it growing. Anytime you stop gaining muscle mass, it's time to change up your weight training routine. 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'll be well on your way to gaining the lean muscle mass that you desire. More Gain Muscle Mass Fast Tips And Articles... |
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.
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. Not only that, but drinking enough water will simply make your body feel better all around.
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