Weight Training-The Best Way to Gain Muscle Mass
There are a lot of myths and misconceptions out there about muscle building that could be slowing down your progress. However today I am going to reveal tactics for building muscle that genuinely work, including the very best way to gain muscle mass.
Now, when you do train, the best way to gain muscle mass quickly is to use free weights. You must focus on compound free-weight training, and lift challenging (that is, heavier) weights. This stimulates the largest amount of muscle fibers.Your body responds to this stimulus by increasing the size of your muscle fibers. In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead! Most machines are a waste of time for us. Machines limit your development, because they help to support the weight. On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.
The world is obsessed with getting skinny. People who strength train are different, we want to gain muscle mass. Most men will actually admit they would like to have larger muscles. They usually come up with some poor excuse on why they don't try. The real reason most fail to gain muscle mass is because gaining muscle is not easy.
To find the best way to gain muscle mass without gaining fat will require use of training logs. Make sure you're eating enough for muscle gain, but throw in some cardiovascular work on your off days. Then track your progress. If you got stronger but didn't gain weight, then you either a) burnt fat and build muscle concurrently, or b)just got stronger. Also, get a tape measure and measure your arm size, leg size, and waist size every week. This will give you a good barometer as to whether or not you're burning fat.
The best way to gain muscle mass is not to do sets of 10 or 12. Shoot for 5 to 8 repetitions. This fatigues your muscles without overtraining them. It also puts more stress on them because you obviously can't lift the weight as many times as you could if it were lighter.
Do big, compound exercises like the squat, dead lift, and bench press. These work many muscle groups and are some of the most difficult exercises to complete. It will be hell in the gym, but your body will thank you for it once you've recovered and eaten by growing big and strong. Don't do 6 sets of them, 3 sets of the big exercises is usually enough for muscle fatigue and growth.
The best way to gain muscle mass requires the use of free weights and eating. A lot of eating. You have to eat until you're uncomfortably full every meal. You should eat 6 meals a day, and eat 19 calories for every pound of bodyweight you have. So if you weigh 200 pounds, you should be eating 3800 calories minimum to gain weight.
The best way to gain muscle mass isn't that hard. As long as you work hard, eat right, and lift heavy, you will see results. However, this is easier said than done. Regardless of who you are, the first few weeks will be a battle. As you get used to it, it becomes easier, and easier. - 17273
Now, when you do train, the best way to gain muscle mass quickly is to use free weights. You must focus on compound free-weight training, and lift challenging (that is, heavier) weights. This stimulates the largest amount of muscle fibers.Your body responds to this stimulus by increasing the size of your muscle fibers. In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead! Most machines are a waste of time for us. Machines limit your development, because they help to support the weight. On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.
The world is obsessed with getting skinny. People who strength train are different, we want to gain muscle mass. Most men will actually admit they would like to have larger muscles. They usually come up with some poor excuse on why they don't try. The real reason most fail to gain muscle mass is because gaining muscle is not easy.
To find the best way to gain muscle mass without gaining fat will require use of training logs. Make sure you're eating enough for muscle gain, but throw in some cardiovascular work on your off days. Then track your progress. If you got stronger but didn't gain weight, then you either a) burnt fat and build muscle concurrently, or b)just got stronger. Also, get a tape measure and measure your arm size, leg size, and waist size every week. This will give you a good barometer as to whether or not you're burning fat.
The best way to gain muscle mass is not to do sets of 10 or 12. Shoot for 5 to 8 repetitions. This fatigues your muscles without overtraining them. It also puts more stress on them because you obviously can't lift the weight as many times as you could if it were lighter.
Do big, compound exercises like the squat, dead lift, and bench press. These work many muscle groups and are some of the most difficult exercises to complete. It will be hell in the gym, but your body will thank you for it once you've recovered and eaten by growing big and strong. Don't do 6 sets of them, 3 sets of the big exercises is usually enough for muscle fatigue and growth.
The best way to gain muscle mass requires the use of free weights and eating. A lot of eating. You have to eat until you're uncomfortably full every meal. You should eat 6 meals a day, and eat 19 calories for every pound of bodyweight you have. So if you weigh 200 pounds, you should be eating 3800 calories minimum to gain weight.
The best way to gain muscle mass isn't that hard. As long as you work hard, eat right, and lift heavy, you will see results. However, this is easier said than done. Regardless of who you are, the first few weeks will be a battle. As you get used to it, it becomes easier, and easier. - 17273
About the Author:
Michael Thomas runs a blog on the best way to gain muscle mass. If you would like free tips, techniques and strategies about the best way to gain muscle mass, check out the blog.
posted by X - Men at
9:13 AM
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