Winston Salem Gyms:Easy Muscle Building in 5 Quick Steps
May 18th, 2009 by Winston Salem, under winston salem gyms. No Comments
If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any special supplements or even any cardio! Here’s how I did it: 1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight! 2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said try, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to
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