Major Muscle Mass Gain Myths Uncovered
Myth No. 1: Low repetition/heavy weight workouts build muscle mass.
Myth No. 2: Do basic exercises only.
Myth No. 3: Consume massive amounts of protein.
Myth No. 4: Eat 8-10 times per day.
There are four key components in gaining lean body mass:
- Eat lots of good, clean food
- Train hard.
- Supplement properly.
- Sleep long.
Gaining muscle mass calls for the proper absorption and synthesis of protein, the right amount of energy from carbohydrates, and the process of training with progressively heavier weights. Radically boosting calorie ingestion is a significant factor in gaining mass, and weight training is the fastest way to build more muscle. To gain muscle weight you must have the right amounts of protein and carbohydrates in your system.
Adding quality mass to your physique is not always as easy as it sounds. So what are the rules to gaining solid mass and strength?
Rule No. 1: Eat at least one gram of protein per pound of bodyweight each day.
Rule No. 2: Make post workout nutrition a priority.
Rule No. 3: Drink plenty of water each day.
Rule No. 4: Perform more compound free-weight exercises.
Training For Permanent Mass Gains
Twenty-five percent of the equation when it comes to gaining mass in the off-season is training, and 60% is nutrition. There are certain principles of weight training that bodybuilders can rely on:
- Train to failure.
- Use good form to stimulate the intended muscle group and to prevent injury.
- Nothing can replace free weights when it comes to building good, solid muscle. However, machines are great alternatives and are perfect for isolating muscles.
The majority of strength trainers will classify an athlete or client into one of three classes based on their bodies' reaction to working out: easy gainer, hard gainer and average gainer.
The easy gainer: supposedly the blessed minority who can grow muscle with no trouble, without having to train hard or intelligently most of the time.
The hard gainer: hard gainers have a very tough time putting on anything that looks like muscle mass.
The average gainer: average gainers should be able to slowly add muscle mass with consistent training and diet.
Hard work in the weight room is a guaranteed way to improve athletic performance. The main objective of weight training is to enhance power output, allowing you to run faster, jump higher and hit harder. The muscles in the body supply the means to attain this power output. So it rationally follows that to add to your power output you must increase lean body mass.
Proper Nutrition For Gaining Muscle Mass
Preventing nutritional errors or snafus is half the battle when it comes to ripping up to show off your hard work in the gym. Here are the most widespread ripping-up snags and the keys to help you stay away from them and keep you on the straight path toward attaining your best-ever conditioning.
- Don't cut calories too much.
- Don't fear carbs, but time your intake well.
You can do all the weight training in the world and it won't make a difference if you ignore your diet. Protein is the chief element that muscles require for enlargement. If the body is not supplied with sufficient carbs, the muscles will source protein from other parts of the body, convert it to glucose and use it for energy, because carbohydrates is the main energy source that the body uses for muscle building activity. Your body also uses carbohydrates to produce the energy necessary for a demanding workout. Carbs are very easy to get in your everyday diet.
Nutritional equilibrium is the basis of a healthy diet. Nutrients function in one or more of three ways:
- They furnish the body with heat and energy.
- They provide material for growth and repair.
- They help regulate body processes.
Eating right takes planning. It only takes ten minutes to plan your nutrition for the upcoming week. Attempt to settle on what approach you can use to make sure that you consume frequent, small meals of nutrient dense foods. Taking time to plan ahead for your week helps you to realistically resolve trouble spots. Providing you're eating healthy on the other six days, one cheat day won't set you back in any way – in fact, one cheat day a week is a great way to help you through your cravings.
Machines with bodies fully clad in well-tailored outfits harvest humans for use as fuel cells in the sci-fi movie The Matrix. Like these machines, you are going to have to become a bit robotic with your eating over the next few months. You'll need to eat a meal every three or four hours, since you'll be working out harder than before, and you can't afford to skip meals.
The Last Word On Muscle Growth
The quest for a complete plan for gaining lean, hard muscle has always been a subject for animated debate. Even the most knowledgeable sports scientists seem to differ more often than they agree when it comes to building lean muscle mass. If you're a serious bodybuilder, your pursuit of the ideal body is something you'll want to work extremely hard for. However, running with the big boys takes more than desire. It takes careful attention to nutrition and training, discipline and determination.