Big Muscle
Gain Big Muscle Mass In 10 Steps
big muscles
So you want to build big muscles? Simple isn’t it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips:
a) Eat and Eat – To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?
It’s hugely important to watch your eating while trying to get big muscles. You have to consume more calories than you burn on a daily basis, but also to make sure those calories are NOT fat based. Too many people try to gain weight by eating fast food etc, you will gain weight doing this, but it’ll be very difficult to turn it into muscle. If you consume protein and other important nutrients, you’ll find it easier to build LEAN muscle.
2) Protein – Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.
3) Supplement – If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.
4) Weight Training – You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.
First, lets start with the training. To build big muscles, you need to lift heavy weights. You want to focus on compound exercises that focus on multiple muscle groups. The basic exercises you should be focusing on are:
- Bench Presses
- Back Rows, (Dumbbell or Barbell Rows)
- Shoulder Barbell Presses
- Lat Pulldowns
- Squats
- Leg Presses
- Deadlifts
5) High Intensity – Keeping your workouts intense and challenging is very important to get big muscles fast. When you constantly add new weight and test your muscles, they are forced into growth, whereas with repetitive and east workouts, they’ll get bored and move out of the much needed state of growth. It’s equally important to change up your exercises regularly and target new muscles all the time.
In general, the nearer you carry your one rep maximum, the longer your rest time and the bigger amount of reps, the lesser the rest time. What you have just read is an essential variable. Though it is disregarded sometimes, still it is what will ascertain if you are creating the right training. This is one the guide you should follow in order to get big muscles fast.
For instance, let’s say you are working out for the maximum strength that needs about 3-5 minutes break within sets and what you are using is just 2 minutes. You are performing a sincere training to your nervous system. Let’s say again your workout is for muscle size that needs just 30-90 seconds to recuperate, but you chose to eye a sexy girl, allowing her to carry on your training period, you won’t be rendering your body’s metabolic rate a sincere training.
6) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.
7) Compound Exercises – Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.
Your weight training routine should be focused around a core group of compound exercises rather than isolation exercises.
Compound exercises like Squats, Deadlifts, Bench Press and Bent Over Rows work more muscle groups and muscle fibres than isolation exercises, and the benefits of this are numerous:
- you are able to lift heavier weights
- you multiply your efforts
- you spend less time in the gym
- you get better overall development
- more muscle used means more testosterone released which enables you to build big muscle faster.
Get Enough Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.
9) Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.
When we reach deep sleep our bodies produce higher levels of an anabolic Natural Growth Hormone which is key in building big muscles quickly. By depriving yourself of sleep you stand in the way of this natural process and prevent your muscles from growing as they should.
10) Get a GREAT Plan - Seriously, without a good plan, you’re going to fail. If you attempt to figure it out yourself, and workout with random exercises, you’ll probably see some results over time. But truth be told, to build muscle fast, you NEED to know what you’re doing. I Highly recommend investing in a great plan, which includes diet, routines, and more.
If you practise the above 10 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder’s physique of which I cannot cover in just an article here. So do research for more knowledge.
We have additional information on this subject you may be interested in reading: Fitness Strength Training and Lose Fat Belly
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