February 14, 2009
Muscle mass and condition is something that many of us train, eat and strive for. For a few lucky individuals, gaining muscle and weight is achieved with relative ease. For others it can be difficult to build the physique they’re aiming for.
Proper Nutrition
If you want to know how to gain muscle, I can tell you now that despite many believing that the work is done primarily in the gym, diet and nutrition are responsible for the vast majority of your success. You need to be eating enough calories and the right type of foods to gain muscle. You must avoid junk foods such as pizzas, burgers and sugary foods and drinks, and instead turning your attention to unprocessed foods like whole grain carbs and lean meats.
A well tailored diet should be comprised foods such as poultry, lean beef, low fat dairy, nuts and vegetables. You should be looking at eating ‘whole’ unprocessed food sources, fuel for muscle growth is not found readily at the pizza parlour or drive thru!
Your meals for the day should be small, yet frequent (6 is ideal), ensure that breakfast, bedtime and around your workout is always accompanied with a meal.
Resistance Training
Have you ever seen a big, musclebound marathon runner? It’s extremely unlikely, and that’s because their training burns so many calories they can’t add weight easily. Too much cardio won’t help you to gain muscle. Excessive cardio will burn off too many calories, but some light cardio 2-3 times per week is of benefit when gaining muscle. So if you’re really serious about packing on muscle you need to follow a well structured diet and weight training routine.
You basically have to ‘convince’ your body to develop muscle by forcing it to lift loads that it isn’t used to. So to pack on mass, you need to be performing big compound lifts with heavy weights at least 3 times a week, using a split routine.This means working 2 bodyparts each day, assuming you’re training legs, biceps, triceps, shoulders, back and chest - which you should be. Lifters with a little more experience could increase frequency to maybe 4 days, and train bodyparts for slightly longer.
If you’re looking for more information about building muscle or losing fat, take a look at Bodyactiv.com
One response to "How To Gain Muscle"
[...] Muscle mass and condition is something that many of us train, eat and strive for. Read more: How To Gain Muscle | Get Bodybuilding [...]
Leave a comment