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Articles
Quick Tips to Gain Muscle Mass
By Indy Stewart
Packing on size is easy, as long as proper techniques are
applied. Keep in mind that everyone has a different body type. Here are some
tips to help you gain muscle mass:
#1 Weight Train- Train with heavy weights using less reps. Using
appropriate weight, you should only be able to do 4-8 reps. Using heavy
weights and low reps puts your muscles and nervous system under much more
stress than using lighter weights for many reps. The rest time in between sets
should be approximately 2 to 3 minutes.
#2 Eat more Calories- To gain mass, you should strive to eat
around 18-20 times your body weight in calories. The extra calories are needed
to build new muscles and to repair muscle tissue that is damaged during the
heavy workouts. However, do not consume empty calories; go for foods which
provide you with correct nutrients essential for gaining muscle.
#3 Eat more Protein- Only diets high in protein help build muscle
when incorporated with intense physical training. Without protein, your body
will not be able to build new muscle. Carbs serve mainly as energy for the
body where as protein provides the necessary amino acids to build and repair
muscle. To build muscles get at least 1 gram of protein per pound of body
weight.
#4 Eat Fat- Dietary fat has a direct relationship with
testosterone production. An increase in dietary fat intake seems to bring on
an increase in testosterone levels, which is a must when you are trying to
gain mass. Your main focus should be to increase your intake of essential
fatty acids and not saturated fats.
#5 Drink more Often- To make sure that your muscles stay hydrated
you must drink plenty of water. Dehydration can happen easily if you train
hard. A dehydrated muscle takes longer to repair itself than a hydrated one.
#6 Take a Multi Vitamin- If you want to gain muscle, you must
make sure that you are not deficient in any vitamin or mineral that your body
needs. So it is a good idea to take a good multi vitamin tablet.
#7 Stop all Aerobics- In order to put on serous mass you need to
stop all of your aerobics. If you do need to carry with it remember to limit
it to once every week or once every two weeks.
#8 Take ample Rest- Resting the body is just as important as
dieting and training. Try to get about six or eight hours of sleep a day.
Resting is what actually causes the muscles to grow. Taking days, even weeks
off from training will only benefit you. Be patient and consistent. You may
have the best diet, the best training schedule, join the best gym but without
consistency it’s all worthless.
Indy Stewart also writes on how to Build Muscle Mass and Anabolic
Steroids. Article Source: http://ezinearticles.com/?expert=Indy_Stewart
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