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...
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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.
"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.
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"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!
More Muscle Gain Tips And Articles...
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