Learn the secrets to gaining lean muscle mass quickly, and forget about your alleged high-revving metabolism.
The argument follows that most lean men who can’t gain muscle weight are simply eating and exercising the wrong way.
Follow these tips or principles to pack on as much as a pound of muscle each week.
- Maximize muscle building because of the more protein your body stores through protein synthesis, the larger your muscles grow. But your body is constantly draining its protein reserves for other uses (like in making hormones), resulting in is less available protein for muscle building. To offset that, you need to build and store new proteins faster than your body breaks down old proteins.
- Engaging in compound exercises is a good tool for growth.
- Eat big meals about 30 to 60 minutes after you lift weights or work out.
- Get strong in the gym as you do need to dramatically improve your strength over what it is now. Squats and Deadlift are good for muscle builders, and they are not bad for your knees either, unless you are in a horrible form. Learn proper form execution, and watch every video you can on proper exercise form. Furthermore, balance your upper body work, putting in equal effort for chest, back and shoulders. The balance will keep you healthy, strong and help to prevent shoulder issues. If you are a beginner, don’t train like advanced lifters, using advanced splits and training techniques, just get strong on the basic compound lifts. You need to get strong, not fatigue yourself with endless sets.
- Stop thinking that muscle building is difficult to understand and practice, it isn’t. Just get stronger, eat enough food and stay persistent and focused.
- Stop missing workouts, and complaining about muscle soreness. It is all part of the game, and you shouldn’t miss workouts because of it. Don’t give any excuses, just get to the gym. Also, stop complaining about every ache, pain or strain, as it is a known fact that lifting weights is hard, and a man’s game.
- Proper muscle building nutrition requires much more than your regular meal plan. Eat a variety of whole foods every day of the week. Eat more red meat, and eat more eggs, especially the yolks, since egg yolks are nutritionally dense.
- Drink plenty of water, and just drink more.
- Sleep at least 8 hours a night and take a siesta when possible.
- Learn to cook, so that you can prepare your food by yourself. Muscle building nutrition does not have to be bland. Remember to add butter or olive oil to your vegetables. And if you are having trouble reaching your calorie goals, then switch to whole milk, and drink at least 3 large glasses every day. You can also add sour cream and cheese to every possible meal, and snack on almonds and nuts in between meals.
- Learn to evolve your training based on needs rather than making haphazard workout changes.
- Not all supplements are bad, but some supplements really are. So, balance what you read and take with what advanced, successful lifters are using. If you can afford to use supplements, then, by all means, do so, because the good ones work. However, you should stick with the basics such as protein powders, creatine, glutamine, joint formulas, and multi-vitamins. These supplements will work provided that you do your own work.
- Knowledge can help, but training is still an art. So, try out new things based on knowledge, but adjust them to fit your personal needs. Different things work for different individual lifters.
- Fat is not bad, do not avoid healthy fats. Your body needs fat to function properly.
- Eat something every 3 hours, since if you don’t eat often enough, you can limit the rate at which your boy builds new proteins. Take the number of calories you need to eat in a day and divide by six, then ensure you eat whatever answer you get at each meal. Also, make sure you consume some protein (around 20 grams, every 3 hours).
- Eat a good pre-workout meal, and the best thing to consume before a workout is a meal consisting of slow-burning carbs such as pasta and rice. Slow-burning carbs take longer to convert into glucose thus keeping blood sugar levels fairly consistent. This keeps your body from having an energy failure, allowing you to have a longer and harder training.
- Have some milk before bed, as you eat a combination of carbohydrates and protein 30 minutes before going to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Eat again as soon as you wake up in the morning.