Building muscle is one of the most popular, satisfying and confidence building aspects of physical fitness. There is so much garbage information, fitness equipment, and drugs that claim to show you how to gain weight muscle. The supplement companies have done you no favors in putting horrible information into your mind. When you have correct knowledge pointing you in the right route, building muscle naturally is much more impressive than the eight lbs per year so many are saying will be your maximum results. Do yourself a favor and forget all that garbage now.
By learning how to build muscle through exercise and learning the foundational elements of a proper "gain weight diet", there will be no stopping you from reaching your size goals. The third vitally important element in your muscle building labors is proper relaxation. Well cover each of these areas individually.
First is your diet. This is with no trouble the area where most people's ignorance lays and where most people give up. Your eating schedule for muscle building will be much more consuming than your training schedule.
You should start by multiplying your current body weight by 16 to come up with your beginning daily calorie numbers (eg. 200 pounds multiplied by six teen equals 3200 calories per day). You should measure your body heaviness every week. After the 2nd week begin making changes to your daily calorie numbers. Your target should be one to two lbs of boost per week. If your number is above or below this adjust your calories accordingly by two hundred - 250 calories per day (eg. less than 1 = increase calories by 200 - 250 per day / more than 2 decrease calories by 200 - 250 per day).
Any more than 2 lbs per week and you are going to gain weight fat too.
Other important numbers for you to pay attention to are these:
3 to 4 grams of carbohydrates per day per pound of body weight. Skinny guys start with the higher numbers and fatter guys start with the lower. Carbs will impart your body with the energy it needs to keep fit hard and will boost the bodies skill to break down and utilize proteins.
1 gram of protein per day per pound of body weight. Proteins get broken down into amino acids which are the building blocks of muscle.
You should consume a good amount of essential fats every day too. Extra virgin cold pressed olive and coconut oils, flax oil, fish oil, hemp oil, nuts, beans, avocados etc. are fantastic sources of essential fats. You need these fats to boost your bodies testosterone production to boost muscle increase potential.
Lastly, be sure to eat often. As soon as you get up have a substantial breakfast everyday and then never go more than three hours without eating again right up until bed time. You should be able to eat at least 6 meals per day at that rate.
Next, let's go over some important tips on building muscle through training. This will be a much simpler part of your efforts in contrast to diet. First of all, unlike having to eat 6 times per day every day your training should only be done one time per day three days per week with at least 1 day of rest between training days.
Your goal for the gym should be to get in, get done, and get out. We recommend you design routines that take no longer than 30 - 45 mins to finish. To help do this here are some simple recommendations:
You should use super sets. This not only gets your exercises done quicker it keeps you heart rate elevated and blood pressure up forcing more blood into your muscle as you work them.
You should use multi-muscle group exercises to work out several of your bodies muscles at the same time. Exercises like squats, dead lifts, clean and presses, rows, bench and military presses, dips, chin and pull ups etc. all work lots of muscle groups. This not only cuts down on training time it also builds a more functional strength from your training. That is, a benefit that increases your ability to control, manipulate and use your body to perform life's tasks outside of the gym.
Keep your weight elevated and your reps low. For muscle mass building you should keep your weight at approximately 80% of your maximum lift ability for that exercise. You should only be able to do 4 - 6 reps of each exercise per set. Do just three sets of each exercise and as mentioned above this is best done in super sets.
Training like this maximizes the benefit of your muscle building efforts and decreases the amount of time you have to spend at the gym. The best of both worlds!
Finally, how to get bigger muscles by doing nothing. One of the leading mistakes people make when they are trying to build muscle is over train, under eat, and leave no time for rest. Your actual muscle mass doesn't increase until you are resting and your body begins to repair the small tears that you make in your muscles when you train them.
There is no point in training to build muscle and then missing out on the benefits of your hard work because you failed to give your body adequate time to recover.
Those are the 3 keys to making massive gains. Simple, but proven.
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