Weight Gaining Tips
|SUPPLEMENTS||BODYBUILDING||FITNESS||WEIGHT LOSS & GAIN||EXERCISE||WEIGHT LIFTING||DIET & NUTRITION||INJURIES|
Weight is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to spend a lot of hard working hours in the gym.
Few tips to help you gain rock hard muscle mass. Now there are many other things that you can do to help you build mass, BUT these few things are the bare essentials. In other words, they are absolutely necessary for a successful program.
Page | 1 | 2 | 3 | Next Page>>
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Click here for more information on weight training.
If you are working out at home, make sure you check out this site for some great working at home tips.
Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.
Click here if you want to buy dumbbells.
The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. Your diet matters a lot. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.
Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. Such diets do not provide you with the correct nutrient breakdown essential for gaining muscle.
Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cornier's advice and allow your muscles to grow. That will give them more space for separation.
Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.
Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.
Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.
Here are protein supplements that I recommend.
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.
Page | 1 | 2 | 3 | Next Page>>
|Supplements | Weight Loss, Gain & Fat Burners | Exercise | Weight Lifting | Diet & Nutrition | Bodybuilding Equipment | Injuries|
Copyright © 2004 by Bodybuilding4u.com. All Rights Reserved.