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 to stimulate muscle growth...

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.

"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. 

"Adjust Your Weight Training Workouts
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!

"Increase Your Muscle Building 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.

"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 muscle building 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. And track the results. After a while, you'll have a good idea of what works for your body.

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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