How To Gain Weight Muscle

Health & FitnessNutrition & Supplement

  • Author Greg Gallon
  • Published January 8, 2010
  • Word count 906

Building muscle is one of the most popular, satisfying and confidence building aspects of physical fitness. Unlike so much of the bull crap floating around today in the form of information, equipment, or drugs and supplements we prefer to show you the safest and most effective ways on how to gain muscle weight. It is much more simple than the supplement companies are telling you. When you have correct knowledge pointing you in the right direction, building muscle naturally is much more impressive than the 8 lbs per year so many are saying will be your maximum results. So get that bull crap out of your mind right now.

By learning how to build muscle through training 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 efforts is proper rest. Let's take some time to briefly lay some ground work for each of these three key areas of muscle building.

We'll start with diet. This is easily 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. 200lbs x 16 = 3200 calories per day). You should measure your body weight every week. After the second week begin making adjustments to your daily calorie numbers. Your target should be 1 - 2 lbs of increase per week. If your number is above or below this adjust your calories accordingly by 200 - 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 2lbs per week and you are going to gain weight in fat too.

Other important numbers for you to pay attention to are these:

3 - 4 grams of carbohydrates per day per pound of body weight. Skinny guys start with the higher numbers and guys with higher percentages of body fat start with the lower. Carbs will provide your body with the energy it needs to train hard and will increase the bodies ability 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 great sources of essential fats. You need these fats to boost your bodies testosterone production to maximize muscle growth potential.

Lastly, be sure to eat often. As soon as you get up enjoy a big breakfast everyday and then never go more than 3 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 comparison to diet. First of all, unlike having to eat 6 times per day every day your training should only be done 1 time per day 3 days per week with at least one 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 minutes to finish. To help do this here are some simple recommendations:

You should use super sets. This not only gets your workout 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 train 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 benefit 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 high 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 biggest mistakes people make when they are trying to build muscle is over train, under eat, and leave no time for recovery. Your actual muscle mass doesn't increase until you are resting and your body begins to repair the tiny 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 three keys to making massive gains. Simple, but proven.

Finally! The whole unbiased truth about how to gain weight muscle, gain weight diet and how to get bigger muscles exposed. After you sign up you will get free instant access to your Muscle Mastery Course.

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