A 2 Step Approach To Build Muscle Mass
Building head turning muscle mass comes down to taking all the right steps with your training and nutrition, or more specifically; training correctly and feeding your body the right fuel at the right time.
In this article, I will briefly explain the two main and most important muscle building elements – Training & Nutrition.
1. Build Muscle Mass Through Training
Obviously, to gain a significant amount of muscle mass, you need to have your training routine dialed in. There are no shortcuts here, although there are ways to increase the effectiveness of each training session.
First, be sure that you’re following a targeted workout program that will produce consistent gains over a period of weeks and months.
This means knowing which exercises to do that will inflict the most damage to muscle tissue, in what order and on which days. It’s very important to make sure that you’re giving each muscle group a minimum of 48 hours of rest in-between workouts. This means that if you did chest on Monday, you should not train chest again until Wednesday, or better yet - Thursday.
Intense training breaks down muscle tissue and the only way to recover from it is to allow sufficient time in-between workouts. That's why you’re probably used to hearing the term “more training will not build more muscle”.
To build muscle size and strength, perform sets in the 10-12 rep range for the upper body and the 15-20 rep range for the lower body.
I can’t stress enough the importance of using proper form on each exercise. You have to learn how to do each exercise correctly right form the start or else it will be very hard to un-learn bad exercise form which can end up causing muscle and joint injuries as well as strength imbalances.
You need to push each muscle to the point of fatigue or temporary muscle failure; this ensures that you’re breaking down as many muscle fibers as possible which leads to maximum growth.
But remember, you should never push a set beyond the point where you have to sacrifice good form. Your last rep should be the last one that you can do with good form without assistance form a spotter.
2. Build Muscle Mass Through Nutrition
When your goal is to build lots of lean muscle mass rather than body fat, it’s vital to feed your body with the right foods at the right times. Avoid junk food and sugary foods and concentrate on eating lean protein and complex carbohydrates. Be sure to drink plenty of water through the day and cut down or eliminate alcohol consumption.
Lean protein sources include skinless chicken, lean red meat, egg whites, tuna and salmon as well as other fish and seafood. Complex carbohydrates are whole grain carbs such as brown rice, whole grain bread, oatmeal, sweet potatoes etc, plus fruit and vegetables such as apples, bananas, green beans and spinach.
After all of your protein sources form food are taken care of, you can add whey protein powder, creatine monohydrate and other dietary supplements into your diet.
Remember though that supplements are not intended to replace a proper diet, but only to supplement it.
After your workout, drink any form of fast digesting carbohydrates such as a sports drink, fruit juice or cane sugar mixed with a fast-digesting protein such as whey.
This will start the muscle recovery process and reduce muscle damage. About an hour after drinking a protein and carb shake, eat a whole food meal that’s also high in protein and carbohydrates (low glycemic).
Smaller frequent feedings are a much better way of consuming enough calories required for muscle growth than larger meals eaten 5 or 6 hours apart.
Focus on eating protein and slow digesting carbs about every 3 to 4 hours. This will ensure that your muscles have enough amino acids and other nutrition’s available for growth and recovery.
To sum up, building muscle mass and transforming your physique will boil down to how you train, when and what you eat, as well as how much rest you’re getting in-between every workout.
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