How to Properly Gain Muscle Mass the Right Way

 How to Properly Gain Muscle Mass the Right Way


A lot of men want to know just how to get muscles, the problem is however that most men don't know how to go about building muscle the proper way. After long hard workouts in the gym, 5 days a week, they still do not see the gains they want to see. Often times this is when men get discouraged and can't seem to figure out just what is going wrong in their workout plan. Well, in this article, I'm going to take a look at some of the major problems that cause men not to be able to gain muscle mass.
Overtraining
This is probably the biggest issue when it comes to men not being able to put on muscle mass, they over-train. Over-training is just what it sounds like, working muscles so much they don't grow because they don't have time to repair and recover. In the gym, the key is to just stimulate the muscle and then allow the muscle proper time to recuperate and grow. That is why I suggest working muscle groups 1 time per week. A full weight workout at the gym should not take longer than 50 minutes. Anything over 50 minutes and you are really just getting into the area of over-training.
So just what should you be doing in the gym? Well in a nutshell, to gain muscle, 4 exercises per body part works great. Two warm up sets with 12 to 15 reps, two heavy sets with 6 to 8 reps and then on to the next exercise. Remember, if you are not burning between reps 6 to 8, you need to go up in weight.
Diet and Nutrition
Here's another huge area where a lot of men fail, with diet and nutrition. In order to grow properly, men you are going to have to take in some serious calories so your body can repair and grow. When you work out you are burning calories and you need to put more calories back into your body in order to repair and well you guessed it, grow!
I suggest eating 5 to 6 meals a day and adding a quality whey isolate protein supplement. So here's how you do it, if you weigh 100 pounds, you want to multiply 100 by 1.5. This gives you 150. This is the number of grams of protein you want every day. So now you divide 150 by 5 to give you 30 and that is how many grams of protein you want per meal. Do this same calculation for carbohydrates but using the number 2. So in other words, if you weight 100, you are going to be eating 200 grams of carbohydrates per day.
If you continue to eat consistently and take in the proper amount of calories, and the right calories like protein and complex carbs, you won't have any other choice but to grow muscle mass!
Consistency
Here's a huge problem that we all tend to have with everything we try to do, consistency. In order to really grow muscle mass and make significant gains, you are going to need to stay consistent. This means no skipping workouts and no skipping meals. When you skip workouts and skip meals you can definitely expect to not see any significant gains. The key to gaining muscle mass is consistently doing a number of things over and over.

Check out the answer to the question of, " How to get muscles?" Take a look at the workout plan that took me from 120 to 200 pounds! This workout will help you definitely gain muscle mass the right way!

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How to Properly Gain Muscle Mass the Right Way

Best Tips to Gain Muscle Mass

 

By Chris G Pap 

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength
Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique
Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers
You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps
I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training
Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com

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Top Tips on Bodybuilding Books - What You Need to Know

 By Balu Pierre

Bodybuilding books have real value to them if you find the right ones. You can take them everywhere with you and they can be great companions on your journey towards building the body of your dreams.

This article will be about what to look for in bodybuilding books as there are many books offering no real value. I have fallen intro a lot traps with marketing hype about bodybuilding books and with the result of me being disappointed and having spend money that could have been used elsewhere.

Bodybuilding Books - Tips on What to Look For
-Tip #1:
The first tip is to look for the author. Does the author have a nice physique, has he or she made the changes themselves or are they just giving advice from what they have read.

-Tip #2:
Is there a workout plan with a daily schedule on what to train on each day and does it include a plan for cutting, building mass or some combination of those.

-Tip #3:
Is there a nutrition plan explaining what to eat and what the purpose of the different foods are. And does it explain how you can combine the different foods. And it should also include a plan for building mass and a plan for losing fat and/or weight.

-Tip #4:
Does it include a how-to plan? A how-to plan is how you perform each exercise. It is very important that you work on your exercises efficiently as you want to gain as much from them as possible and squeeze as much muscle out as possible.

When you know how to work on each exercise you will avoid injuries and thereby not slow down your process on building muscle.

-Tip #5:
Is there a supplement plan on what supplements are beneficial for muscle growth. Supplements has a lot of benefits if you use the right ones and can make a change in how you perform your exercises, your energy level and how well you recover from the workouts, just to name a few.

-Tip #6:
Does the bodybuilding books you are looking at include any general tips on how to build muscle and general facts about bodybuilding. The good bodybuilding books are like your personal coach who you can ask any questions to.

Bodybuilding Books - Don't get scammed
-Tip #7:
Do the bodybuilding books you are looking at have any reviews and are there any people who have gotten results by using the tips in the books. This is a great way to separate marketing scams from real value.

These are just some of the tips you should have in the back of your head when looking for bodybuilding books or any books for that matter. Don't be scared by the tips, but rather congratulate yourself on having taken a decision to change your body because that alone is a huge step.

If you follow the above tips on bodybuilding books you will avoid falling into scams like I did when I started out. Look for bodybuilding books that you have a good feeling about and start your muscle building journey with a BANG!

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Why 'High Calorie Meal Plans' Are Natural Bodybuilding Nutrition Nonsense

 By Scott Abbett


You see them all over the Internet - 'high calorie meal plans' purported as necessary for going from skinny runt to 'muscular he-man' with the simple application of a one-workout-per-week bodybuilding training routine. "Experts" tell you to pump heavy iron, eat every three hours, and take in 3,000 to 5,000 calories per day and, voila, those massive quantities of excess calories will miraculously be converted to slabs of powerful and shapely muscle. This simple-minded prescription is one I personally adhered to twenty years ago. The result? I ended up with more body fat than muscle and an eating addiction more intense than what it had been prior to my having official approbation by the "high priests of bodybuilding" for being a downright pig.

Do you need to "eat a lot" in order to build muscle? Are 'high calorie meal plans' a necessary component of natural bodybuilding nutrition? Or is there a low threshold to the law of diminishing return in this context: Too much food ingestion requires processing energy by the body; energy traded from the reserves necessary to undergo the muscle building recuperation process itself? If the latter is the case, then body fat accumulation might be the lesser of detriments from excess calorie consumption; the greater being a hindrance to the very muscle building progress that the under-developed natural bodybuilder is seeking.

My Bad Experience with 'High Calorie Meal Plans'
In the late eighties and early nineties, very high calorie meal plans were the rage in bodybuilding. As high as 10,000 calories-per-day consumption were being encouraged in certain bodybuilding circles. This simple-mindedly ridiculous eating protocol was the fuel behind the marketing machine that promoted "weight gainer powders" that eventually reached the excesses of packing around 1,400 calories in a single serving. Smack-center on the receiving end of those marketing messages was... uh... well... "yours truly." I was more than happy to hear that my gluttonous habits were justified by the earnest and worthwhile endeavor of building muscle and strength. Consequently, many of these high-calorie, sugar-packed "meal supplements" sat on a shelf in my pantry right next to the high-calorie foods that competed with them for space in my stomach.

Of course, I hit the weights like a madman. I did "compound exercises" (squats, bench presses, dead-lifts, T-bar rows) because these movements were supposed to make me big. Well, actually, it was the combination of these so-called "testosterone releasing exercises" and all the high-calorie healthy protein and carbohydrate foods I was consuming that had been promised to make me "big."
Did the 'high calorie meal plans' put weight on me? You bet they did. But it wasn't the kind of weight that was typically associated with bodybuilding. I managed to eventually brandish a 38-inch waistline and a tipping of the scale that exceeded 230 pounds. As if the food addiction I'd already had wasn't bad enough, now I had one that included 1,000 calorie bodybuilding smoothies and a lethargy-inducing, incessant food coma problem; not good.

An Example of Why 'High Calorie Meal Plans' don't make sense for Natural Bodybuilding Nutrition
I'll never forget an answer to a question I heard at a bodybuilding seminar back in 1990. The two-hour presentation had attendees asking personal questions of a Mr. Olympia competitor who had placed as high as second in that biggest of bodybuilding contests:

"How much muscle can you gain in a year?" asked one of the audience members.
Keep in mind - this was asked of a genetically gifted athlete who admitted to all of us that he was on regular cycles of anabolic steroids and growth hormone drugs.

"When I was in my teens, I could gain up to ten pounds of muscle per year." He answered. "Now that I'm twenty-seven, I'm lucky if I add on two pounds of muscle per year."

So with his genetics and pharmaceutical enhancement, he gained ten pounds of 'solid weight' (muscle) in a year. This was his fastest rate of muscle growth. When we divide those ten pounds of muscle per year by 365 days, we get nearly.03 pound of muscle per day.

Ask yourself: How many extra calories does it take to activate tissue recuperation for gaining.03 pound of muscle each day?

We know the formula for gaining body fat. With 3,500 calories being present in each pound of fat, a mere 500 calories above maintenance is required each day to gain a pound of body fat in a week. That's a gain of.14 pound of fat each day. If we assume we need as many calories to gain muscle as we need to gain body fat (big assumption), we can subtract.03 from.14 to get.11 and then multiply.11 by 500. This gives us 55, which we can subtract from 500 to get 445.
If we need as many calories each year to gain ten pounds of muscle as we do to gain ten pounds of fat - we'd need approximately 445 daily extra calories (above maintenance) to make it happen.
Wow... approximately four-hundred fifty calories each day? That's about half a serving of dessert at the 'Cheesecake Factory.' More nutritionally speaking, it's a small can of tuna, a half cup of oatmeal, a banana, and an apple; not exactly a 'high calorie meal plan' if you're currently maintaining your weight on a 2,000 calorie-per-day diet.

Conclusion
Energy is required of the body to digest and process the mega calories from a "high calorie meal plan." This is often wasted energy that could have otherwise been utilized to actually build some muscle. When we consume food that amounts to 3,000, 4,000, and 5,000 calorie per day "meal plans", the simple fact that muscle tissue grows at a slower pace than these calories can be utilized for their contribution to its growth makes the meal plans prescriptions for fat gain.

Twenty five years of natural bodybuilding has shown me this: Utilizing an effective muscle building schedule/routine is higher in importance for progress in "solid weight gain" (muscle) than is following a supposedly tailor-made plan of natural bodybuilding nutrition. After all, if your muscle breakdown/recuperation timing ratio is not optimal, all those well-timed bodybuilding meals will contribute little to that.03 pound-worth of recuperation needed each day. In other words: the calories could end up on your waistline while your solid flesh remains underdeveloped.
That's from a guy who's speaking from experience.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com.

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Basic Bodybuilding Training Tips To Build Muscle Mass Fast

 By Dane C. Fletcher 

If you are one of the countless populace out there looking for a right and smart means to increase your muscle mass, then you must read this piece! Many people have their own reasons why they should undergo body transformation, but whatever their reasons are, there are a lot of ways for you to spin the clock and establish fast in gaining muscle mass you desire.

There are many various approaches to greater muscle mass. Workout is the product of time, effort, and self-discipline. But before you get concerned into this type of exercise in search for the perfect body in the shortest-dated attainable time, it is necessary that you must learn the ABCs of building mass workout to surely be familiar with your body and the route of gaining muscle mass. You should remember that proper workout should institute aptness with the demands and fit for the body.
You've perhaps noticed quite a few ads for supplements and many other perfect body aids that assert to be speedy ways of building muscle. They are not just expensive but not effective as well. With the present crisis of today, money matters a lot for average earning people, therefore they make sure their venture in building mass workout wouldn't be of waste.

Eating a well-balanced diet and eating the right kind of foods makes you healthy and helps build strong bones and muscles. With the implementation of a good exercise and articulating the significance of weight training that focus in helping you tone and strengthen your muscles, right timing must also be strictly observed. Putting too much pressure on yourself, tarnishing your building mass workout by doing too much and spending too much time at the gym may possibly lead you to disappointment and dissatisfaction leaving you worn-out and exhausted without attaining the image you want.

With the combination of these strategies, achieving the muscular body figure you wish for won't be impossible. When doing building mass workout, you have to be a person with an optimistic mind, body, discipline, and patience in order to reach your goal.

Getting the muscles you desire would not happen quickly, but it will happen if you strictly follow a suitable schedule. Remember that you don't necessarily need to exercise strenuously. Giving yourself a break, letting your body relax at proper intervals is also important and I must say the best way to have fun while enjoying watching your body transform into a perfect one! A good workout plan, indeed.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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