Building muscle mass and a lot of it doesn't have to be a complicated set of formulas and equations.
It has been so over complicated with all the conflicting ideas and methods out there, no wonder the average guy looking to gain muscle weight is so confused about what to do.
This article will give you the raw principles to gaining muscles mass, a basic guide that works.
There are two main parts to building muscle - training and diet.
You must train your muscles to stimulate growth and eat to recover and grow from this training.
Then all you do is repeat the process, the more you repeat it the bigger you will get.
Train your muscles to stimulate growth To make your muscles grow you must apply some kind of resistance training to them.
The best way to do this is through lifting weights and body weight exercises.
Here is a basic workout routine for a week: Monday - Legs - Squats, stiff legged deadlifts, calf raises.
Wednesday - Chest/triceps/shoulders - Bench press, dips, shoulder press.
Friday - Back/biceps - Bent over barbell rows, chin ups.
Lift between 8-12 reps for each exercise.
Perform up to 5 sets for each exercise.
Keep the resting time low between sets, around 1 minute or less.
Then increase the weight each week to force progressive growth in your muscles.
Eat and rest to recover and grow Once you have stimulated muscle growth though the use of an intense workout, you must give your body the food it needs to recover and then grow bigger and stronger muscles.
You must eat enough food and enough protein - protein is the only food type that your body can use to grow new muscle tissue.
Eat protein with every meal.
Great sources are chicken, beef, eggs, fish, whey and milk.
Calculate how many calories you need per day and add 500-1000 onto this to gain muscle mass.
Eat healthy fats and carbohydrates along with your meals, to raise the calories and nutrient content.
Drink plenty of water throughout the day to stay hydrated.
Sleep a good 8 hours every night, during sleep is when your body can really get to work on your muscle and all the muscle building hormones are released.
To these two steps to build up your muscle mass quickly and effectively.
Stay consistent and motivated.
Track your progress and never give up, and you will be on your way to hug muscle gains.
For more a more detailed guide on how to build muscle download my free eBook at: MuscleBulkUp.
com
It has been so over complicated with all the conflicting ideas and methods out there, no wonder the average guy looking to gain muscle weight is so confused about what to do.
This article will give you the raw principles to gaining muscles mass, a basic guide that works.
There are two main parts to building muscle - training and diet.
You must train your muscles to stimulate growth and eat to recover and grow from this training.
Then all you do is repeat the process, the more you repeat it the bigger you will get.
Train your muscles to stimulate growth To make your muscles grow you must apply some kind of resistance training to them.
The best way to do this is through lifting weights and body weight exercises.
Here is a basic workout routine for a week: Monday - Legs - Squats, stiff legged deadlifts, calf raises.
Wednesday - Chest/triceps/shoulders - Bench press, dips, shoulder press.
Friday - Back/biceps - Bent over barbell rows, chin ups.
Lift between 8-12 reps for each exercise.
Perform up to 5 sets for each exercise.
Keep the resting time low between sets, around 1 minute or less.
Then increase the weight each week to force progressive growth in your muscles.
Eat and rest to recover and grow Once you have stimulated muscle growth though the use of an intense workout, you must give your body the food it needs to recover and then grow bigger and stronger muscles.
You must eat enough food and enough protein - protein is the only food type that your body can use to grow new muscle tissue.
Eat protein with every meal.
Great sources are chicken, beef, eggs, fish, whey and milk.
Calculate how many calories you need per day and add 500-1000 onto this to gain muscle mass.
Eat healthy fats and carbohydrates along with your meals, to raise the calories and nutrient content.
Drink plenty of water throughout the day to stay hydrated.
Sleep a good 8 hours every night, during sleep is when your body can really get to work on your muscle and all the muscle building hormones are released.
To these two steps to build up your muscle mass quickly and effectively.
Stay consistent and motivated.
Track your progress and never give up, and you will be on your way to hug muscle gains.
For more a more detailed guide on how to build muscle download my free eBook at: MuscleBulkUp.
com