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Friday, March 2, 2018

Top six Ways to Build Muscle Mass

When most people think of building muscle and gaining weight, it seems like quite a long process with a lot of work involved. However, generally this is because people aren’t really sure of the best techniques to use or the latest research involved, which can both speed up the process.



Let’s face it, it seems like we all want more definition in our legs, arms and abs. I can’t think of one woman who wouldn’t like that perfect, subtle, feminine line on her bicep, or a man who doesn’t want a big chest and arms. However, for most these results have seemed nearly impossible to achieve…until recently.

Below are six simple ways to help you build muscle and gain weight fast:

1) Eat protein before bed and prior to working out

New research in the Journal of Medicine & Science in Sports & Exercise reports that taking 20 grams of protein after working out, and then again half an hour before bed, increases muscle growth naturally. You body will be working for you while you sleep!

It is important to know that 20 grams of protein equates to seven ounces of Greek yogurt. Don’t like Greek yogurt? You can also get this protein by gulping down two large glasses of low-fat milk! How simple is that!

2) Do resistance exercise training

The most effective way to increase muscle strength and muscle mass is resistance exercise training. Resistance exercise is usually done with free weights or weight machines; however, fast sprints on an ergometer at high resistance can also achieve increases in strength and mass.

To ensure one doesn’t burn out and can pack on the weight from resistance training, one study in the European Journal of Sport Science mentioned the importance of restoring the depleted glycogen in your muscles by consuming carbohydrates (>1 g per kg) and protein (>10g) early after an exercise session.

3) Set a Goal and Stick with it!

This may seem like a repetitive statement, but you must understand how important this method is when it comes to gaining muscle mass. You need to figure out what you realistically want to achieve in the time frame you set for yourself, and once you achieve that start a new goal. For example, you weigh 160lbs. and want to gain 20lbs. of muscle in five months. This is the goal you have set, and realistically this is possible for most anybody to accomplish. Now you have to stick with that goal and actually continue on the path while also giving up some or most pleasures such as alcohol.

4) Diet: Eat Plenty of Food!

Food is not your enemy when it comes to muscle building, and you are going to eat plenty of it. First thing to realize with weight training is that your muscles are tearing the tissue, and food/protein is what helps them repair and recover, which then becomes the process of muscular growth. The next reason you need to eat a lot is because it is virtually impossible to gain muscle mass pound for pound without having weight on your body to turn into muscle in the first place. The process to build muscle mass is like this: Gain body weight through eating, and then shred it down into muscle.

So for two weeks you need to eat 4,000 to 5,000 calories a day with 250g of protein as well (or more depending on your current weight). During these two weeks you will be performing heavy weight training for five days consecutively. After this time frame you will cut back drastically for a week. That means 1,500 to 2,000 calories a day, and then only perform light training every other day of that week. This is going to send your hormones sky rocketing and then place your body in a natural anabolic state. Simply repeat this process for 4-6 months.

5) Change your Routine

Your body is going to start recognizing a trend in training, and when this happens eventually your body will no longer experience any muscle gains. What you need to do is constantly change your workout routine every couple of weeks, which can be as easy as performing an exercise with dumbbells instead of the barbell. Research has even shown that a new surrounding such as visiting a different gym can stimulate your mind, which makes a better training cycle.

6) Do resistance exercise training

The most effective way to increase muscle strength and muscle mass is resistance exercise training. Resistance exercise is usually done with free weights or weight machines; however, fast sprints on an ergometer at high resistance can also achieve increases in strength and mass.

To ensure one doesn’t burn out and can pack on the weight from resistance training, one study in the European Journal of Sport Science mentioned the importance of restoring the depleted glycogen in your muscles by consuming carbohydrates (>1 g per kg) and protein (>10g) early after an exercise session.
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