Building muscle is the most popular, satisfying and confidence booster aspects of physical fitness. Unlike so much of the false teachings floating around today in the form of supplements, incorrect information, drugs, and expensive equipment, will show you the cheapest and most effective ways on how to gain weight muscle. It is much more simple than the supplement companies are telling you. When you have correct knowledge guiding you properly, 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.
Let's Start to Gain Weight Muscle By directing you how to build muscle through proper training and obtaining the foundational elements of a proper "gain weight diet", there will be no stopping you from reaching your size goals to your muscle gain. The third vitally important element in your muscle building efforts is proper sleep and time off. 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 starts and where most people give up in their program. Your eating schedule for muscle building will be much more vital than your training schedule. You should begin 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 each and 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 what you come up with 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, you are going to gain weight fat too. You may want to pay attention to these numbers as well: 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 will be broken down into amino acids, which are the building blocks of muscle.
Keep Eating to Gain Weight Muscle You should eat 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 catapult your bodies testosterone production to stimulate muscle growth potential. Lastly, make sure your always eating. As soon as you get up enjoy a huge breakfast everyday and don't go more than 3 hours without eating again right up until bed time. Try to eat at least 6 meals per day at that rate. Next, let's go over some vital 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. The goal is to be finished your workout quickly. 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 will get you out of the gym quicker and it keeps you heart rate elevated and blood pressure up forcing more blood into your muscle as you work them. You should use multimuscle 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. This is a benefit that allows you to use your body to perform every day life tasks much more easily 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 in this fashion maximizes the benefit of your muscle building efforts and cuts down 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. The biggest mistake people make when they are trying to build muscle is over do it, not setting enough time to recover, and not eating enough. 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. These are the three keys to making massive gains. Simple, but proven.