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Are you all set to make huge gains, or just get plain ripped?
The first step is getting to know your body. What body type
do you have? Do you possess the genetic potential to be a
bodybuilder? Even if you have a hard time putting muscle mass
on, you can win competitions – Larry Scott, the first
ever Mr. Olympia, was a genetic nobody. Here are ten surefire
ways to help you gain mass:
1. Boost your protein. The majority of bodybuilding
specialists support consuming no less than 1 gram of protein per pound of bodyweight every day. To speed up the muscle
building process, boost your daily protein ingestion to 1½
to 2 grams per pound of bodyweight. Adding to protein intake
improves protein synthesis while stopping protein breakdown.
2. Increase the carbs. Ingesting three grams
of carbs per pound of bodyweight every day will give your
body an abundance of calories for energy, guaranteeing that
your protein derived calories will be left to promote muscle
growth and repair. Another positive consequence of increasing
carbs is that the body won’t break up muscle tissue
for energy during training.
3. Emphasize the negative. Muscle growth
is the rational consequence of muscle contraction. A great
deal of stress is placed on the concentric stage of a lift
where the muscle shortens as it contracts. But the stretching
of the muscle during the eccentric, or negative, stage where
the muscle lengthens while keeping its tension can directly
bring about muscle hypertrophy, as well.
4. Weight train. Weight training entails
the use of equipment that allows variable resistance. Quite
a few things must be done once you are trying to gain muscle.
The focus of your workouts should be free weights exercises
for maximum muscle gain. Not machines or bodyweight exercises.
You have to stimulate as many muscle fibers as possible to
get a successful, muscle-blasting workout, and machines do
not do this.
5. Eat. The key to gaining muscle mass is
to eat, eat, and eat some more. To build maximum muscle mass
you have to eat something every 2 hours during the day. In
addition to the 1.5 grams of protein mentioned earlier, you
should try to eat 25 calories per pound of bodyweight every
day. Protein drinks are a great way to get extra protein and
calories in your diet. You should aim to consume no less than
50 grams of protein and 1000 calories every morning for breakfast
when bulking up.
6. Supplement properly. Keep in mind that
you should be getting most of your protein, calories, etc.
from food, and the balance should be made up with supplements.
There are many products out there: some are excellent and
some just steal your money, so choose wisely.
7. Get all the right proportions. In addition
to protein, you must constantly make sure that you’re
receiving the correct quantities of carbohydrates and fat.
For a bulking diet the suggested proportion of carbohydrates,
protein and fat is 50/35/15 respectively. This proportion
is relevant to every diet in spite of the total caloric intake.
8. Eat fish. Fish containing elevated quantities
of fat – salmon, for example, give us the ever-popular
omega-3 fatty acids. This is important since the omega-3s
make the muscle more responsive to insulin; therefore, they
increase glycogen storage and amino acid access to muscles
while also protecting glutamine supplies.
9. Increase sodium intake. Sodium is an essential
mineral requirement for muscle growth. Sodium has a bad rap
since it promotes water retention – an abomination to
contest ready bodybuilders. On the plus side, sodium augments
carbohydrate storage and amino acid absorption while also
improving the muscles’ receptiveness to insulin.
10. Workout infrequently. Since this entails
less action, instead of more, it is the hardest idea for many
to understand. Extra exercise does not result in additional
muscle growth. Once you fuel muscle growth with weight training,
the muscle needs to mend and new muscle must be built. This
only occurs when you are resting.
Three things are necessary in order for muscles to develop:
• Stimulus - exercise is required to
make the muscles work, use energy and bring about microscopic
injuries to the fibers.
• Nutrition - the muscles have to refill
their stores of fuel after forceful workouts.
• Rest - the muscles mend the microscopic
injuries and develop during the rest or recovery phase.
One of the major muscle mass gain myths is low repetition/heavy
weight workouts build muscle mass. Performing low repetition/heavy
weight workouts will allow you to build muscle mass, but they
will only do so for a very short period of time. In order
for you to stop your body from becoming accustomed to the
weight training you are performing, and in order to continue
growing and getting stronger, you have to add plenty of diversity
to your training.
You also have to be consistent. You can have the finest diet,
the most excellent exercise agenda, join the top fitness center
that has the best equipment, but with no consistency all of
this is useless. Day in and day out, you have to pursue your
set strategy, consistently, like clockwork. You must uncover
the resolve and drive inside yourself to constantly put one
foot in front of the other and see this through.
The above success strategies have permitted thousands of bodybuilders
to alter their bodies and lives. If you are serious about
making quick improvements, read these top 10 success strategies
frequently until you know them backward. Make a conscious
decision to change and truly move in that direction.
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