bigger muscles isn't easy. It takes time, dedication, discipline,
patience and hard work but if you're willing to put in the efforts,
you'll be surprised how you can transform your body in just a
few weeks. Some people get it totally wrong when it comes to building
muscle mass. It's not uncommon to see people training several
years in a gym but they still look the same. Maybe they don't
have goals other than keeping fit and be healthy. But if your
goal is to really pack on that hard lean muscle mass, you need
to adopt a different approach. This will motivate you when you
have goals also. In fact by following these 3 muscle mass gaining
tips, you'll be on your way to add more solid muscle pounds to
your body frame.
Get more calories
simple as that. If your body doesn't get enough calories, you'll
have a hard time building muscles. The reason is your body needs
enough carbohydrates, protein and healthy fats for growth. You
need carbohydrates to help you fuel your workout and also carbs
make your muscles look fuller instead of flat. Without enough
energy, your workout will suffer and the end result is you can't
work hard enough to stimulate your muscle fibers enough. Without
much stimulation, your muscles will be stagnant. Your goal is
to strain your muscle fibers till they need repair so that they
can grow bigger. This is where protein comes into play. You'll
also need enough protein to build bigger muscles. If you weigh
say 200 pounds, you'll need 200 grams of protein per day. If you
divide it into 5 meals a day, that's 40 grams of protein per meal.
And lastly but not least important, you'll need fats but not any
kind of fats. Opt for monounsaturated fats like in olive oil,
canola oil or flax seed oil or polyunsaturated fats like those
found in oily fishes like salmon, sardine and herring.
Getting enough calories is crucial for growth, never forget that
and it's even more important post-workout whereby you need a combination
of carbohydrates and protein to repair and rebuild your depleted
muscle tissues. Most people usually consume a whey protein shake
during that time and it works efficiently. Don't forget your preworkout
meal as well which is very important. It can be taken 1-1.5 hour
before your workout. You can have a solid meal or a whey protein
shake. Pre-workout nutrition should contain carbs and protein
as well. It's always a good idea to have some whey protein supplements
in your kitchen for example the
Nutrition 100% Whey Gold Standard. And no matter how hard
you try to train, if you aren't getting enough of the right kinds
of foods and vital nutrients, you can say good bye to muscle gains.
The truth is nutrition is the most important in muscle building.
Have adequate rest and refuel before bedtime
second most important muscle gaining tip is to have enough sleep
and rest. It might sound weird for you but when you train, you
don't grow. Yes you can say your biceps are getting pumped and
it's already bigger but I hate to burst your bubble but that's
just temporary. What follows after is what is more important.
Of course like we discussed above, you will need to pay attention
to nutrition but after that, you'll need to have adequate sleep.
This is the time when your muscles grow, that is when you rest.
So if you're the kind of night owl, that will be detrimental to
your muscle gains. That pump you get in the gym will just vanish
if you don't supplement it with proper nutrition and provide your
body with enough rest.
Talking about rest, a pre-bed meal is recommended as your body
will be without nutrients and protein for several hours. You want
your body to stay anabolic and not catabolic. You want to prevent
muscle breakdown. During this time, you don't need whey protein
but rather casein protein which is a slow-digesting protein. It
takes more time to break the amino acids in casein and the rate
of absorption to your muscles is slower and more gradual. So your
body will remain anti-catabolic during the night. There are 3
forms of casein protein ie milk protein isolate(combination of
micellar casein and whey - 80% vs 20%), calcium caseinate(you
can get that from casilan 90) and micellar casein(100% casein).
You can also get cottage cheese which is mostly casein and a little
Focus on compound exercises
are two types of training exercises notaly compound exercise and
isolation exercise. The first one is what you should be mostly
doing. Compound exercises like bench press, military press, rows,
deadlifts, squats, pull ups and dips should be the building blocks
of your workout. The reason is compound exercises stimulate many
different muscle groups in just one movement, increase testosterone
levels and improve your metabolism to stimulate more muscle mass
gain. It's also more effective in burning fats. Imagine all the
energy you provide in your whole body just doing squats or deadlifts
as compared to isolation exercise like barbell curls which work
mostly the biceps. Have you done squats before and feel like you've
run 1 kilometre, since your legs are in pain. This is how powerful
compound exercises are. Also think about it. When you do compound
exercises, you can lift more weights and do progressive overload
effectively and the end result is the heavier you train, you'll
be able to pack more muscle mass.
It's more effective for overall muscle mass by going from 150
pound bench press to 200 pound bench press than from 20 pound
single arm dumbbell curl to 30 pounds. More muscle mass means
you need to increase your body weight and you'll have a hard time
doing it with just isolation exercises. Compound exercises target
bigger muscle groups like chest, back and legs and this is where
the bulk of your muscle mass comes from not from your biceps.
And anyway if you want more muscle mass in your arms, just focusing
on isolation exercises won't help much as your arms grow proportionately
to your body weight. For example if you weigh 150 pounds, it's
impossible for you to have 18 inch arms no matter how heavy barbell
curls you do. On the other hand, if you increase your weight by
focusing mostly on compound exercises, eat right and rest well
and with time your weight becomes say 200 pounds, automatically
your arms will grow bigger and having 18+ inch arms at 200 pounds
is realistic. Doing compound exercises is the best way for bigger
arms. It's not that you should not do any isolation exercises
but just not focus too much on it.
you have it, these 3 muscle mass gaining tips are where your main
focus should be and I can guarantee you'll skyrocket your muscle
gains through the roof. If you want detailed and step-by-step
advice, secrets and techniques cocerning nutrition, training and
more, I highly recommend Muscle
HOT TIPS: For your post-workout
shake, you can add high glycemic index(GI) carbs like dextrose
along with your whey supplement plus some creatine for best results.
The fast acting carbs with high GI will create an insulin spike
thus shuttling the protein faster to your muscles and will enhance
the absorption of creatine and transport of nutrients in your
body which will aid in recovery resulting in an effective replenishment
of glycogen stores. So the combo whey + dextrose + creatine is
highly effective post-workout. To give you an idea how much you
need to consume, say you weigh 175 pounds, you can have 1 rounded
scoop of whey(about 32 grams) + 1 rounded tablespoon of dextrose(about
15 grams) + 1 teaspoon of creatine(about 5 grams) all mixed with
12 ounces of cold water.
For pre-workout, you can also consume a whey protein shake with
some oats, bananas and milk. Or simply a meal with pasta and chicken.
You won't really need dextrose during this time as you prefer
a slower release of energy for your workout which the bananas,
oats or pasta will give you. It's optional but you can also add
creatine in your pre-workout shake or simply drink 12 ounces of
grape juice or water with 5 grams of creatine in it after your
meal. Creatine will give you higher intensity workouts making
you able to lift more weights, have better pumps and better stamina
and energy. What creatine also does is filling your muscles with
water and make them look bigger and fuller and it does increase
your performance in the gym. So it's imperative to drink lots
of water at least half a gallon a day.
When you buy creatine, you should look for creatine monohydrate
called Creapure. This is the purest and the best. For easier mix
of your shakes, a blender works well.
With whey, casein, dextrose and creatine in your shelf, you can
create your own highly effective weight gainer shakes and bypassing
the expensive weight gainer supplements. Here is a weight gainer
shake that I use with great results.
12 ounces of water
6 ice cubes
1 scoop of vanilla whey protein isolate
1 scoop of chocolate micellar casein protein
1 tablespoon of dextrose
1 teaspoon of creatine
1 cup of oats
3 tablespoons of skim milk
2 tablespoons of peanut butter
1 tablespooon of olive oil or flaxseed oil(you won't really taste
the oil at all)