Muscle Mass Gain Myths Uncovered
Myth No. 1: Low repetition/heavyweight workouts will promote muscle mass gain
Myth No. 2: Do basic exercises only.
Myth No. 3: Consume massive amounts of protein.
Myth No. 4: Eat 8-10 times per day.
There are four key components in gaining lean body mass:
- Eat lots of good, clean food
- Train hard.
- Supplement properly.
- Sleep long.
Muscle mass gain calls for the proper absorption and synthesis of protein. It also calls for the right amount of energy from carbohydrates. Finally it also includes the process of training with progressively heavier weights. Radically boosting calorie ingestion is a significant factor in gaining mass. Weight training is the fastest way to build more muscle. To gain muscle you need the right amounts of calories in the form of protein and carbohydrates.
Adding quality mass to your physique is not always as easy as it sounds. So what are the rules to gaining solid mass and strength?
Eat at least one gram of protein per pound of body weight each day.
Make post-workout nutrition a priority.
Drink plenty of water each day.
Perform more compound free-weight exercises.
Choose The Right Supplements
Training For Muscle Mass Gain
Twenty-five percent of the equation when it comes to gaining mass in the off-season is training, and 60% is nutrition. There are certain principles of weight training that bodybuilders can rely on:
- Train to failure.
- Use good form to stimulate the intended muscle group and to prevent injury.
- Nothing can replace free weights when it comes to building good, solid muscle. However, machines are great alternatives and are perfect for isolating muscles.
The majority of strength trainers will classify an athlete or client into one of three classes based on their bodies’ reaction to working out. They are: easy gainer, hard gainer and average gainer.
The Easy Gainer
Supposedly the blessed minority who can grow muscle with no trouble, without having to train hard or intelligently most of the time.
The Hard Gainer
Hard gainers have a very tough time putting on anything that looks like muscle mass.
The Average Gainer
Average gainers should be able to slowly add muscle mass with consistent training and diet.
Hard work in the weight room is a guaranteed way to improve athletic performance. The main objective of weight training is to enhance power output, allowing you to run faster, jump higher and hit harder. The muscles in the body supply the means to attain this power output. So it rationally follows that to add to your power output you must increase lean body mass.
Proper Nutrition For Muscle Mass Gain
Preventing nutritional errors is half the battle when it comes to ripping up. After all, you want to show off your hard work in the gym. Here are the most widespread ripping-up snags. These keys help you stay away from them. They will keep you on the straight path toward attaining your best-ever conditioning.
- Don’t cut calories too much.
- Don’t fear carbs, but time your intake well.
You can do all the weight training in the world and it won’t make a difference if you ignore your diet. Protein is the chief component for muscle mass gain. If the body is not supplied with sufficient carbs, the muscles will source protein from other parts of the body. It will convert it to glucose and use it for energy. That’s because carbohydrates are the main energy source that the body uses for muscle building activity. Your body also uses carbohydrates to produce the energy necessary for a demanding workout. Carbs are very easy to get in your everyday diet.
Nutritional equilibrium is the basis of a healthy diet. Nutrients function in one or more of three ways:
- By furnishing the body with heat and energy.
- Providing material for growth and repair.
- By helping regulate body processes.
Eating Right Takes Planning
It only takes ten minutes to plan your nutrition for the upcoming week. Attempt to settle on what approach you can use to make sure that you consume frequent, small meals of nutrient dense foods. Taking time to plan ahead for your week helps you to realistically resolve trouble spots. Provided you’re eating healthy on the other six days, one cheat day won’t set you back in any way – in fact, one cheat day a week is a great way to help you through your cravings.
Machines with bodies fully clad in well-tailored outfits harvest humans for use as fuel cells in the sci-fi movie The Matrix. Like these machines, you are going to have to become a bit robotic with your eating over the next few months. You’ll need to eat a meal every three or four hours, since you’ll be working out harder than before, and you can’t afford to skip meals.
Don’t Forget Supplements
If muscle mass gain is your goal, there’s a few supplements you should be using. A good whey protein powder is a great place to start. A powder lets you ensure you’re meeting your protein intake every day. It’s a quick, easy way to take in extra protein. Another mandatory supplement is creatine monohydrate. This is a well-studied and proven effective supplement. It can make a big difference in your results. Finally, a good pre-workout is a great addition to any training program for muscle mass gain. It can make the difference in energy, focus, pumps, and performance.
The Last Word On Muscle Mass Gain
The quest for a complete plan for gaining lean, hard muscle has always been a subject for animated debate. Even the most knowledgeable sports scientists seem to differ more often than they agree when it comes to building lean muscle mass. If you’re a serious bodybuilder, your pursuit of the ideal body is something you’ll want to work extremely hard for. However, running with the big boys takes more than desire. It takes careful attention to nutrition and training, discipline and determination.