The following information in this article will tell you exactly what you need to do in order to significantly increase your muscle mass and strength.
It won't be easy, but if you adhere to these instructions, you will make impressive progress, quickly.
There are 3 aspects to gaining muscle and strength that are essential to master.
They include weight training, dieting and sleeping.
Below, I'll cover each topic.
It is up to you to take in the knowledge, and consistently implement it.
- Weight Training.
This is the most obvious part of a strength and muscle building plan.
You need a high quality weight lifting routine that is appropriate for your experience level.
Beginner weight lifters who have only been training for only a few to several months should perform a 3 day per week full body weight lifting routine.
You may have heard from other sources that you need to do a 4 or 5 day "body part split" routine that involves training one or two muscle groups per session.
However, that is actually the most inefficient way for beginners and even intermediates to train for gain muscle mass (it's best for advanced bodybuilders with great genetics).
Your full body workout routine should include just a few of the most basic, compound exercises since it is of the utmost importance to build a base of muscle and strength before you worry about isolation exercises like bicep curls and triceps extensions.
This type of workout allows you train each exercise very frequently, meaning that you'll be able to master technique quickly, which is essential for safe training and fast progress. - Diet.
You must adhere to a well-thought-out bodybuilding diet plan if you want to gain muscle mass fast.
Contrary to popular belief, this does not require that you eat 5-7 meals per day; although you certainly can eat that many meals per day if you want.
You see, the most important part about eating is not frequency, but rather, it's how much you eat.
You must consume more calories per day than you burn in order to add muscle mass to your frame.
Most people can calculate rough estimate their daily caloric needs by multiplying their bodyweight in lbs x 18-20 (e.
g.
if you're 150 lbs, then: 150 x 18-20 = 2700-3000 calories per day).
However, it also matters what you eat - Some of your calories must come from protein in order to build muscle mass.
Multiply your bodyweight in lbs x 1.
0-1.
5 (e.
g.
if you're 150 lbs, then: 150 x 1.
0 = 150 grams of protein per day).
Try to eat at least 20-30% of your daily caloric needs from fat.
And, the remainder of your calories should come from carbohydrates.
Last but not least, remember that water intake is absolutely essential to ensure you are running like a well-oiled, lean, mean muscle building machine! Aim to consume about 1 gallon per day. - Sleeping.
Building muscle is so easy you can do it in your sleep! Okay...
that was a lame joke, but sleep is actually the only time when you are able to repair your muscles and build the mass that you so desire.
Although the actual amount of required sleep differs between individuals, it's safe to say that most people should try to get at least 7-8 hours of quality shut-eye each night - and more like 8-10 if you're a teenager.
This is the most underrated part of a muscle building plan, so do not underestimate it's power to amplify (or halt) your progress.
So if you're reading this article now, and it's past your bedtime, then do your muscles a favor and go to sleep.
Now you have the knowledge and tools succeed, but remember that consistency is essential to progress.
You can find out more details of how to gain muscle mass by checking out the links below: