Stop The Madness Learn How To Build Muscle Mass
Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. I gained muscle mass quickly and went from super thin to muscular in a pretty short amount of time. I didn’t get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. I’ll give you a sample of a routine that I did that helped me to increase my muscle mass.
This is important to note, you need to eat properly to gain muscle mass. It’s important to stop eating the junk food and drinking the soda. That was one of my weaknesses. It was a lot easier to go to McDonald’s and get a burger and fries than it was to make a healthy meal. What I found was easy for me was to stock up on the tuna fish.
To make it taste good you have to be creative because you don’t want to dread it. Tuna has a ton of protein but be careful because your body can only use about 35 grams of protein at any one time. Do yourself a favor and limit yourself to one can. Anything else will just be thrown down the toilet. Try to also eat 5 to 6 small meals a day instead of three large ones. You have to add the right mix of fats, carbohydrates and protein. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.
Increase Size
You have to lift heavier if you are going to increase muscle size quickly. This is the most important thing you can do for a quick muscle gain. Your goal is to increase muscle size and to do this you have to stop doing so many sets and reps.
Here is what you can do to build muscle mass when you are just beginning.
All the following exercises should follow the same amount of reps and sets. The first set that you do will be your warm up set. You have to get the blood flowing so you don’t set yourself back with a stupid injury. If you find you aren’t warmed up with just one set then do another one till you are warmed up. For the remainder of your sets make sure that the final rep is almost to failure, the point where you can’t lift the weight without help. In the beginning you will only be doing one exercise per body part. After four weeks you can begin to increase this. You will gain muscle fast by being consistent.
Set And Reps
Six Sets: Reps; 15, 15, 12, 10, 8, 6.
Monday: Barbell Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Front Squats
Thursday: Military Press
Friday: Sprints
That’s all you need to do for the first four weeks. You don’t need to do any arm workouts in the beginning. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.
Don’t overtrain if you want to increase your size. The biggest mistake I see new lifters doing is over training the smaller muscle groups like the triceps and biceps. Just doing these basic compound exercises you will get more than enough of a workout.
If you follow this easy muscle building program you will gain muscle mass.
You can take that to the bank!!!
Build Muscle Up And Look Like Brad Pitt With These Three Top Tips
Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You know the basics but you need something extra too push you over the edge to explosive muscle gain and build muscle up. Well these tips are here to help you do exactly that!
1) Don’t pump iron for more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after about 45-60 minutes the body then releases another hormone that counteracts this and in fact it has the opposite effect. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The main point to realise here is that you ought not to work out for longer than an hour and that you must do so intensely.
2) Eat double to build up muscle. The single greatest mistake people make when trying to build muscle up is not taking on enough calories. To build up muscles it is essential that you eat more calories than you burn off during the day. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old ones. Ok, this sounds strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.
3) Consume a higher amount of protein. Take on board protein immediately after you finish your workout and before you go to sleep. After your workouts you may experiences muscle soreness which is when you have torn your muscle fibres so this is when protein is needed. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You should be eating as a minimum one gram of protein per kilogram of body weight.
These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!
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