you're a skinny person by nature and hard gainer, you know how
tough it is to pack on muscle mass on your body frame. You've
probably tried everything but you simply can't get the body you
are dreaming of. Maybe you have not been given the right information.
I can't deny the fact that gaining lean muscle mass is hard but
if you follow a special routine, there is no reason why you can't
make any muscle gains and achieve an athletic body.
As you might
know, you need to work out or train even with just body weight
exercises or if you want to go to an advanced level, you have
to lift some iron for stronger muscle mass.
muscle mass is the proper combination of training hard, eating
whole foods and having adequate rest. We will discuss each one
in more details.
If you want
to blast those muscles, you need to stimulate those muscle fibers,
feel the burn and get muscle soreness after. This is a sign that
you really had a good workout. You don't need to spend endless
hours in the gym because what is important is the quality of the
workout. Only 45-60 minutes minutes of quality training is enough
per day. And you can train 4 days a week, each workout being 45-60
minutes. What you have to do is train a specific body part on
a particular day.
A sample weekly
Monday - Chest,
Triceps and Forearms
Tuesday - Shoulders, Trapezius, Abdominals and Calves
Wednesday - Back and Biceps
Thursday - Legs
Friday - Rest
As you can
see, you have sufficient rest between working each muscle group
for recovery. This is of paramount importance. If you overtrain
your muscles, they simply won't grow. The key is training those
muscles hard and give them sufficient time for recovery and of
course following a proper nutrition which I am going to talk after.
The number of sets per muscle group is important as well. For
smaller muscle groups like biceps, triceps, forearms and deltoids,
6-12 sets are ok. Sometimes with the deltoids, you can go up to
16 sets, say you're doing 4 exercises: (1) dumbbell press (2)
lateral raises (3) bent over raises and (4) front raises, with
4 sets each. For larger muscle groups like chest, back, trapezius,
legs and calves, 16-20 sets are ok. For abdominals, you can go
for 4-8 sets. To give you an idea concerning the repeat range,
the number of repeats per set is 8-12 for most muscles. For calves
and abs, it can be more like up to 15-30. This is just a sample
workout and it might not be exactly the same for everyone.
powerful compound exercises for the back and chest like bent over
rows and bench press which also work the biceps and triceps respectively.
So if you train the back and biceps same day, with the back first,
you might not necessarily need to train your biceps fully since
it's already done partly. You might overtrain them in doing so.
Also, be sure
to warm up before exercising but not necessarily for each muscle
group. Here is why. If you do chest and triceps same day, after
working on your chest but warming up first, you don't need to
warm up your triceps since you've already warmed them up in your
bench press. Same for back and biceps. You can do 2 warm up sets
of 15 repeats each with lighter weights for only the first chest
exercise for instance. This is applicable to only the first exercise
performed for a specific muscle group. When you train, it is imperative
that you lift heavy enough so that you can perform in the recommended
repeat range. If you can do too many, the weight is too light
or if you can too few, the weight is too heavy. So you need to
see what is best for you.
If you don't
eat, you simply won't grow and you can say goodbye to lean muscle
gains. If you follow a poor diet, there is no way you will achieve
any significant progress in muscle size and definition even if
you train like mad. Your body responds to what you provide it
with and if you feed it properly with quality nutrition, you'll
be duly rewarded. When it comes to high quality nutrition, pay
proper attention to whole foods. These are foods which haven't
been processed and refined or just a little bit. A simple example
is brown and white sugar. Brown sugar is unprocessed whereas white
sugar is processed. Usually brown sugar is better as far as nutrition
is concerned. Same example is applicable to white and brown bread
and white and brown rice.
many whole foods in your diet like brown rice, wholewheat bread,
brown bread, wholewheat pasta, sweet potatoes, potatoes, yams,
unprocessed oatmeal. These are complex carbohydrates. If you can't
get unprocessed oatmeal which is sold in tins, you can still go
for the normal rolled oats which are sold in paper and cardboard
packaging. Usually rolled oats are sold in mass and more popular.
Same like tuna in oil is more popular than tuna in brine since
it's tastier. Same goes with white bread and brown bread and white
rice and brown rice. White bread and white rice are more popular.
This is to give you an idea about whole foods.
foods that you need are natural protein sources like skinless
chicken and turkey breast, salmon fillet, tuna fillet, white fish
fillet, lean red meat, lean pork cuts, egg whites, red lentils,
cottage cheese amongst others. Canned foods are processed foods
and should be eaten in moderation because of their high sodium
content eg canned tuna, canned salmon etc... And not forgetting
fibrous carbohydrates like vegetables. Some good sources are asparagus,
green beans, broccoli, cauliflower, tomatoes, cabbage, onions,
garlic and many others. You'll also need healthy fats in the form
of monounsaturated and polyunsaturated fats like olive oil, canola
oil and omega-3 fish oil which can mostly be found is oily fishes
like sardine, salmon, trout, herring. And avoid saturated fats
like animal fats. Be sure to eat fruits as well like banana, peach
and orange for instance and drink lots of water.
to eat more than 3 meals per day if you want to pack on lean muscle
mass. Your body needs more calories than usual. If you don't eat
sufficient amount of calories, it will be difficult for your body
to grow. Well not any type of calories but calories from whole
foods like mentioned above. So you basically have to eat about
4-6 small meals per day every 2-3 hours to keep your metabolism
high and with the proper combination of protein, carbohydrates
and fats. By eating at regular intervals in small quantities,
your body is more inclined to burn fat than store it. This is
a fundamental aspect in body building.
You can add
replacement meals in your nutrition like whey protein shake but
your main nutrition should consist of natural and whole foods
as far as possible.
sample daily nutrition for a 150 pound person.
8 AM -
5 egg whites
(you can add 1-2 egg yolks maximum)
1 cup of oatmeal
1 average banana
11 AM -
2 PM -
8 ounces of
skinless chicken breast
1 cup of brown rice
1 spoon of olive oil
PM - Training
5 PM -
8 ounces of
8 PM -
8 ounces of
1 sweet potato
11 PM -
1 gram of protein per pound of body weight, so if you weigh 150
pounds, you need 150 grams of protein per day divided into 6 meals
meaning 25 grams of protein per meal. Well it might not be exactly
25 grams per meal because in one meal, you might get more and
less in another but in the above sample nutrition, you can easily
achieve your protein intake goal.
a crucial role for your gaining lean muscle mass goal. If you
don't get adequate sleep, your muscles won't grow. It's during
sleep that your muscles develop and not when you're in the gym.
So pay proper attention to rest because even though you are training
hard and eating properly, if you don't rest enough, you will impede
on your muscle gains. And you won't be in top shape to give the
maximum in your workouts. You will be in poor form which isn't
good. You must be fit most of the times.
So here you go. Train hard, eat properly and get adequate sleep
and there is no reason why you can't build those lean muscle mass
which will give you an impressive and eye-catching physique.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.