January 26, 2010
With any luck you were very successful losing weight and now need a new test. Maybe you are already lean and looking for some tips on how to gain muscle weight.
Even though we can at times feel resigned to our increasing size around the middle the bulk of us would still like to get rid of some fat and restore some muscle. Some individuals with small and athletic builds can find some difficulty in gaining muscle through their higher metabolism. Those involved in sporting activities often desire to gain some muscles so that they are more competitive. However it can be very difficult to gain muscle without the proper knowledge. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.
At first glance this will look in reverse to weight loss. The first step is to consume a higher number of calories than you are burning. If you are not consuming enough calories or, even worse, are consuming the wrong foods, you will not grow muscle. Whatever muscle building program you embark on will not be successful if your body does not have the right inputs.
Stay away from the over-processed junk-food and keep with the healthy alternative proteins. This will include lean meats, different seeds and legumes. Healthy fats make up an essential part of a good diet and help the body to function correctly. The best sources of this includes flax oil, olive oil, and nuts. Combine this with a fresh and nutritious source of carbohydrates found in fruit and vegetables and you will be on to a winner. Supplements are a waste of money and you should concentrate on a good diet.
To achieve muscle growth progressively heavier weights need to be used so that they are continually stressed.As your body adapts to the increasing resistance you will be able to increase the weight on the bar. Patience is a virtue when it comes to gaining lean muscle weight rather than fat.
This is not the easiest thing to do even if you are prepared to work hard and stick with a program but there are a few things that will help. Similar to a program that you may embark on to lose weight, the bulk of the time spent should involve the large muscles. This will be as much as 95 percent of the total workout time.
To be successful no more than 5% of a workout needs to concentrate on these simple single joint exercises. These are only follow-ons to the mult-joint workout.
A program to gain muscle weight should be undertaken 3-4 days/week for around 45-60 minutes per exercise session. They should not be longer than 60 minutes as your body can move into a catabolic state which will reduce muscle growth. The goal is to stay in an anabolic state while maintaining a high intensity training session.
A good way to maximise the power of a workout geared towards growing muscle mass is to do some super sets. A good program may involve working out the upper and lower body muscles with exercises that are not in competition. For example you could firstly do squats followed by pull-ups or some bench presses combined with deadlifts with these being done as a superset.
With a high intensity and heavy weights on an upper body/lower body workout good results will be achieved. How much you eat can be adjusted to keep you at the right body composition as you reach your goals.
For lots more helpful information on this and related topics check out the links below:-
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