New Muscle Gain Tips
"Uncover The Key To Sustained Muscle Growth!"
Have you been scouring the web in search of long lost muscle gain tips to help you break through a recent muscle gain barrier?
If you've been hanging around the popular muscle gain and bodybuilding websites for any amount of time, you've no doubt come across some of the more "basic" muscle gain tips...
1.) Eat protein to gain muscle mass...
2.) Get enough sleep...
3.) Drink plenty of water...
4.) Train hard and heavy tostimulate muscle growth...
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Do You Know... The 5 Secrets To
Building More
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Sure these common muscle building tips will help you in the beginning, but what do you do if you've already incorporated the obvious into your muscle gain program?
In order to clear the air on this touchy subject, I've
compiled a list of muscle gain tips for advanced bodybuilders
that reach beyond the basic cookie cutter answers you've
already heard.
Muscle Gain Tip #1 - Increase your dietary fat
consumption...
Assuming you've been keeping a pretty good handle on your muscle gain diet for awhile now, try to slowly make changes that have been proven to increase anabolic muscle building hormones.
Most beginning bodybuilders become interested in building muscle and losing fat to start out with.
In order to accomplish this, they typically incorporate a low fat / high carbohydrate / moderate protein diet into their muscle gain plan. In the initial stages of your muscle gain training program, this works fine.
As a beginner, you're able to lose fat and increase your lean body mass at the same time.
After some time, you body will level out. You'll achieve a
baseline level of physical condition and in order for your body
to grow, you'll need to increase the amount of calories that
you are currently consuming.
Muscle Gain Tip #2 - Change Your Free Weight Workout
Routine At The First Sign Of Stagnation...
As soon as you notice your muscle gain progress slowing down, make a minor change to your training plan. The emphasis here being on the word minor.
Don't feel that you have to completely restructure your free weight training workouts to stimulate new muscle growth. While it's true that progressive overload is the key to sustained muscle growth, it's important to understand that there are many different ways to make it happen.
Don't fall into the trap of believing that lifting heavier weight is the only way to overload your muscles. There are many ways to stimulate a muscle building response including...
- Increasing or Decreasing your Rest interval between
sets
- Increasing or decreasing your target repetition
range
- Adding new exercises to your muscle gain
workout
- Changing from barbell exercises to the dumbbell
variations of the same exercises
- Increasing the volume (number of exercises, reps and
sets of each body part) of your muscle building
workout.
- Changing up the order of your exercises
...just to name a few!
Usually all it takes to get back to building muscle is a
very small deviation from the norm!
Muscle Gain Tip #3 - Increase your protein
intake...
If you've already increased your fat intake and
overall calorie consumption and you're still not making
muscle gain progress, try increasing your protein intake
from the traditional (0.8 - 1 gram per lb of body mass) to
1.5 - 2 grams per lb.
This trick doesn't work for everybody, but you won't know until you give it a shot! Ideally, this increase in protein would come from a high quality whey protein supplement (because it is easy to consume), such as AST's VP2.
If you're already consuming 40 -50 grams of protein 30 minutes to 1 hour prior to your muscle gain workouts continue to do so, if not...add the extra protein in here. Another great place to add the extra protein is in your post workout meal.
If you've been paying attention to your diet and are already
consuming a pre-workout and post workout meal, consume the
extra protein spaced out every 2 - 3 hours throughout the
evening and into the night.
Muscle Gain Tip #4 - Increase Your Carbohydrate
Intake...
Hopefully by now, your beginning to uncover the underlying theme running through most of these muscle building tips...
If you're not growing, increase your overall calorie intake by adjusting your fat intake first, then up the protein. At this point, all that you have left to increase is your carbohydrate consumption.
To put it bluntly...
"You simply can't gain muscle mass without consuming the right amounts of the right nutrients at the right times."
Unfortunately there are no hard and fast rules here.
Everyone's body functions differently. Because of this
everyone will have unique nutrient requirements to fuel their
muscle growth. The key is to experiment a bit and find out what
works for you...a little at a time.
Don't make the mistake of thinking that the muscle building sky
is falling at the first sign of a muscle building slow
down.
Take a step back and implement a few of these muscle gain tips into your daily routine one at a time.
You may be surprised to find just how few muscle gain tips you really need to add to "tweak" things and get back on the road to sustained muscle growth!
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