Best Way To Gain Muscle Mass

In this article, I want to present to you an idea so out-of the box that it will make you question everything you have read about the best way to gain muscle mass.

Generally, when someone wants to gain muscle mass they start out thinking that they will need to lift the heaviest amount of weight that they possibly can for as many reps as they can right?

Well in some cases, it is true that lifting that way will lead to gaining muscle, but its also true that if you always train that way that you can quickly lead your body into overtraining which will be counter-productive to your goal and therefore is not the best way to gain muscle mass.

Continually lifting heavy like I mentioned above should be used but only for a particular phase that might only last 4-6 weeks depending on your level you are starting at.

The key to the best way to gain muscle mass is to vary your training phases so that you work different conditioning responses in your body.

It’s not just about stressing your muscles but instead it has a lot to do with using training protocols that will trigger your hormone levels to spur new growth and release more testosterone.

Here are some of the key principles you need to know before you can start gaining muscle.

Strategic Program Variation:

Besides lifting heavy weights, your body can also produce hormones responsible for muscle building by training using different training protocols such as using lighter weights, medium weights or using explosive movements or slower controlled movements.

The key is to keep the body guessing so to speak but at the same time allow your body sufficient time on the actual program to make progress on before switching things up.

The Three Primary Energy Production Systems:

Your muscles can call upon energy production from your body using three different primary energy producing systems.

The energy production system chosen is based on the training you perform.

Here are the three key energy systems:

The 5 week cycle plan includes 3 speficic mini phases of training that each trigger a different metabolic demand and result in new muscle growth.

The three phases involve training that will tap into the Oxidative, Glycolytic and Phosphagen systems to produce the energy output required in your workouts.

The Oxidative System: this Energy System is the primary when you workout with lighter weights.

The Glycolytic System: Used primarily when the body is lifting moderate weights for a shorter period of time (1-2 minute sets).

The Phosphagen System: Used primarily for heavier lifting sessions when sets are lasting from 1 to 30 seconds

By training using all three energy producing systems, you have 3x more growth potential.

Program Choices:

The best way to gain muscle mass is to choose a workout program that exposes you to those three types of training phases to utilize all the energy systems so that your body never adapts fully and has to constantly grown new muscle in order to keep up with the demand. 

Gain Muscle Mass

Normal 0 false false false EN-US X-NONE X-NONE

The 6 Best Exercises to Gain Muscle Mass

When you are bodybuilding to Gain Muscle Mass, it is important that you know exactly what exercises you should be doing to build the muscles in the right places. Including any and all of these particular exercises will ensure you that you will build muscles evenly and thoroughly throughout your body, leaving no part under exercised and ignored.

Bench Press

This is one exercise that was popularized in the military and focuses on upper body muscle building. You will need a bench to do these presses and the appropriate weights that you can start off with and increase as your body building progresses.

Make sure you always have a spotter to help you with the weights to maintain safety during this exercise.

Squat

The squat can be done with or without weights, depending on your exercise program. Body builders who want to Gain Muscle Mass in their thighs and legs can use this particular exercise to strengthen their muscles there and keep them taut.

Focusing mainly on the lower body, it takes a lot of control to do this exercise well and effectively. When done correctly, it can be one of the most powerful exercises to develop lower body strength.

Deadlift

This basically involves a person bending down and being able to lift weights or a barbell from the standing position only. When done properly, this is one exercise that can strengthen the back, abs, forearms, biceps, quads, hamstrings, glutes, traps, and neck all at the same time.

This exercises has to be done with the correct form to prevent any kind of injury from happening to the bodybuilder, which is why it is vital to ask a trainer how to best implement this exercise to be most effective in strengthening the body.

Military Press

Also known as the front press, this exercise will strengthen the upper body appropriately and thoroughly. Folks who do this will Gain Muscle Mass in their shoulder and arms. Developed further by the military from the bench press, the front press is a great exercise that minimizes any injury to shoulders like a regular bench press can cause.

Bent Over Rows

If you want to work on developing muscles in your lats and upper back, then bent over rows are the way to go. There are a variety of ways that you can do this particular exercise that may involve different positions with the sternum, abs, gripping, and palms.

Many body builders attest to the effectiveness of this workouts to Gain Muscle Mass and strengthen it, mainly on the back.

Clean and Push Press

This is an exercise that focuses on building and strengthening muscles in the forearms, triceps, biceps, shoulders, traps, back, quads, glutes, hamstrings, and the calves. The best part about this particular exercise is that it really strengthens and emphasizes the shoulders which are a major area of focus for many bodybuilders.

Ultimately, with these mentioned exercises you can be sure that you will have the body of a professional bodybuilder in no time. Consult a trainer on the proper form of each exercise to Gain Muscle Mass first before simply trying it out to lessen injury and make the exercise more effective on your body.

Gain Muscle Mass

7 Foods To Avoid When Attempting to Gain Muscle Mass:

When attempting to Gain Muscle Mass, it is not enough that you exercise. Diet is an important factor to every exercise schedule. Without the proper diet, your body will not get the nourishment that it requires to convert into muscles. Similarly, there are some food items that you must avoid if you want to Gain Muscle Masss. We can list down 7 food times that you must avoid at all costs if you are planning to build your body.

1.     Doughnuts:

When you see these round sweet treats you would hardly be able to avoid the smell of these sweet treats. However you should know that these doughnuts barely consider other nutrients than fat. The fastest to get fat is on doughnuts. Each doughnut contains about 400+ calories. So think about that before you take a bite in to the next one when you are working so hard to Gain Muscle Masss.

2.     Cheeseburger with fries:

Another very common dish that has been your favorite every since your child hood perhaps, and a dish that you just can’t resist. However you should remember that all this is doing is adding more calories to your body. The entire dish has about 720 calories. This is excluding the mayonnaise that only adds on to the blubber.

3.     Fried chicken:

How can you ever give up fried chicken? It’s a part of your life. However you should remember that this piece of your life adds on around 420 calories with every piece. You should also remember that during the deep frying process most of the nutritious qualities of the chicken are lost. Therefore you are not really gaining anything out of the meal except more cholesterol in your body.

4.     Oscar Mayer’s Lunchables:

You might love them because they are easy and convenient, but you should remember that they are also unhealthy. About two thirds of this contains only calories. They carry no fruits or vegetables and provide absolutely no nutriment. Therefore you need to make sure that you are away from them when you are on your mission to Gain Muscle Mass.

5.     Sugary Cereal:

The kids love it. You can’t live without it. It will never help you Gain Muscle Mass. These cereals are sweetened and dyed and puffed. Therefore it is safe to assume that these should never form a part of your diet.

6.     Processed meat:

Things that fall under the category are bacon, jerky beef and hot dogs. You should make sure that you stay away from these the minute you plan on going on a diet to Gain Muscle Mass. If you are preparing to build muscle then these are your worst opponent.

7.     Canned soup:

You though it was healthy? Many other did too. However, contrary to popular belief canned soup is very unhealthy. This is because canned soup contains trans fats in high amounts. Also artificial preservations and quantities of sodium make it all the unhealthier. Hence if you are trying to Gain Muscle Mass, this is one thing that you should clearly avoid.

Gain Muscle Mass

There is a misconception that to be healthy, no fatty foods should ever be consumed when you want to Gain muscle mass. However, there are such things as good fats and bad fats and fats that should be taken in moderation. It is important for anyone to have fats in their body to help in storing energy as well as keeping the body insulated.

Essential fats come from essential fatty acids which come in the form of conjugated linoleic acid, linoleic acid, and oleic acids. These kinds of essential fatty acids are usually found in healthy foods like olive oil, salmon, and nuts, respectively. Just remember that these fatty acids are needed in your diet to make up the balanced diet that you aim to Gain muscle mass muscles to become fit and healthy.

Adequate Number of Meals Daily

There are several ways that you can make sure that you Gain muscle mass you need to keep yourself fit. First and foremost, get your adequate number of meals a day.

If you want to build muscle mass, you may want to break up your three main meals into five to six smaller meals during the day.

This essentially will help you better control your metabolism and lessen the body fat that will build up between meals, as they would do if you only ate three meals a day.

Eating the Right Kind of Foods

Second, make sure that you are eating the right foods. Now that you have the quantity of foods under control, it is best to pick the right foods to eat. These kinds of food will consist of fruits and vegetables and other foods that may contain complex carbohydrates (such as bread), as well as lean protein that can be found in chicken or fish. Eating the quality foods that will give you the quality nutrients, energy, and essential fats will surely help you quickly Gain muscle mass.

Adequate Amounts of the Right Quality Foods

Third, eat adequate amounts of quality foods. Make sure that the food that you take in is adequate enough to maintain your energy levels and enough so that it covers the recommended daily allowance of different foods and nutrients that nutritionists require. Do not consume too much of something. Also, save on another kind of food. Focus on maintaining a balanced diet by making a schedule of the kinds of food you should be eating and when. Making a written agenda will make your nutritional goals easier to reach.

Some Foods to Focus On

To focus on muscle growth, eat food that will provide you with essential proteins and nutrients, outside of the essential oils that you need to build muscles. Some of the foods that you should focus on are foods high in protein and essential fats such as fish, nuts, avocados, and olive oil. Ultimately, you should completely avoid fast food restaurants and stick to more organic foods and oil-free cooking such as grilling, baking and roasting.

By being conscious about what you eat, you can start making your way to having a leaner and healthier body with much stronger muscles. All it takes is a little self-discipline and motivation for you to be able to Gain muscle mass and the body that you desire.

Building muscle mass can seem challenging to accomplish, especially when you have no idea how muscle tissue is produced by the human body.  You might have experimented with supplements, weight gain products, etc, which just added extra fat, if in fact you added any extra weight to your body.  When you don’t achieve the results you want, it can be disappointing and costly in time, money, and energy.  To learn the best way to gain muscle mass, utilize the following keys.

If you are [looking for|wanting to find|in search of] the best way to gain muscle mass then [check out|have a look at|See]:Build Muscle

Intensity is key

The central component to build muscle is exercise.  To understand the best way to gain muscle mass, you need to have a solid understanding of what causes muscles to grow.  Muscle tisse must be broken down in order for it to grow in size.  After your muscles have been torn, your body initiates the rebuilding process to fix the broken muscle tissue.  Repairing muscle will involve increasing the size and strength of muscle fibers, since the work load from your effort was more than the muscle could handle.

Compound exercises like dead lifts, pushups, squats, and pullups are very efficient at accomplishing this.  For obvious reasons, you need to perform these exercises with good form to avoid injury.  The effort required to do these lifts for 5 to 8 repetitions will break down the muscle tissue effectively.  But, once the muscle is rebuilt, it will be larger and more powerful so that it can perform the work necessary.

Eat clean, Eat a lot

Another key tip for learning the best way to gain muscle mass is good eating habits.  To get the most muscle out of the intense workouts you’re performing, then you have to eat a diet that is healthy.  Vegetables, fruits, lean meats, non fat dairy, and eggs should be the main components of your everyday menu.  Refrain from overly processes items or foods that are high in sugar and fat.  That kind of food is only good for getting fat, and you will not see the muscle gains you want from eating it.

A key component of a healthy diet to grow muscles is to consume big amounts of healthy food.  Your body must have enough nourishment to build the necessary muscle tissue.  You must eat large amounts of high quality protein to grow the muscle tissue.  And, keep in mind that you should hydrate yourself by drinking eight to ten glasses of water everyday, so that your body can handle the additional protein.

Time to Heal

One last key for the best way to gain muscle mass is to let your body heal.  The muscles must have ample time to fix the damaged tissue, or the muscles will not fully recover.  At times, you will be inclined to keep working out without giving your body the time it needs to complete the recovery process.  This error will hurt your performance and will hinder your muscle mass growth.  This can lead to illness and leave you feeling lethargic.  Get a minimum of eight hours sleep every night, and wait 24 to 48 hours before your next intense workout.  Sometimes it is okay to push your limits in your workouts, however you should listen to your body and allow it the recovery time it needs.

You should focus on each of these three keys to get the best way to gain muscle mass.  Its not just working out.  Healthy eating isn’t the only piece.  Rest is not the only part, either.  To get the muscle gains that you want, you will need to balance the three parts.  Even if you only miss one part, you are still hurting your chances to get the most out of your efforts.

I trust you liked this report.For more great information, you can take a look at here:The Best Way to Gain Muscle Mass