8 Proven Strategies For Maximum Muscle Gains

8 Proven Strategies For Maximum Muscle Gains



There is​ so much conflicting information out there when it​ comes to​ the​ topic of​ building muscle, and​ sometimes it​ can be very difficult to​ know where to​ start. if​ you’re an​ average beginner looking for​ some basic guidelines to​ follow in​ the​ gym, the​ following 8 points will start you off on the​ right track.

1) Train With Weights and​ Focus On Compound, Free Weight Movements.

If you want to​ make solid, noteworthy gains in​ muscle size and​ strength, you absolutely must train with free weights and​ focus on basic, compound exercises. a​ compound exercise is​ any lift that stimulates more than one muscle group at​ a​ time. Examples of​ these lifts are the​ squat, deadlift, bench press, chin up, barbell row, overhead press, dip and​ lunge. Compound movements allow you to​ handle the​ most weight and​ will stimulate the​ greatest amount of​ total muscle fibers.

2) Be Prepared to​ Train Hard.

One of​ the​ biggest factors that separates those who make modest gains from those who make serious gains is​ their level of​ training intensity. in​ order to​ stimulate your muscle fibers to​ their utmost potential, you must be willing to​ take every set you perform in​ the​ gym to​ the​ point of​ muscular failure.

Muscular Failure: the​ point at​ which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and​ simple.

3) Track Your Progress in​ the​ Gym From Week to​ Week.

Our bodies build muscle because of​ an​ adaptive response to​ the​ environment. When you go to​ the​ gym, you break down your muscle fibers by training with weights. Your body senses this as​ a​ potential threat to​ its survival and​ will react accordingly by rebuilding the​ damaged fibers larger and​ stronger in​ order to​ protect against any possible future threat. Therefore, in​ order to​ make continual gains in​ muscle size and​ strength, you must always focus on progressing in​ the​ gym from week to​ week. This could mean performing 1 or​ 2 more reps for​ each exercise or​ adding more weight to​ the​ bar. Keep a​ detailed training log to​ track your progress as​ your strength increases over time.

4) Avoid Overtraining.

Overtraining is​ your number one enemy when it​ comes to​ building muscle size and​ strength. When most people begin a​ workout program, they are stuck with the​ misguided notion that more is​ better. They naturally assume that the​ more time they spend in​ the​ gym, the​ better results they will achieve. When it​ comes to​ building muscle, nothing could be farther from the​ truth! if​ you spend too much time in​ the​ gym, you will actually take yourself farther away from your goals rather than closer to​ them. Remember, your muscles do not grow in​ the​ gym; they grow out of​ the​ gym, while you are resting and​ eating. Recovery is​ absolutely vital to​ the​ muscle growth process. if​ you don't provide your body with the​ proper recovery time in​ between workouts, your muscles will never have a​ chance to​ grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is​ on the​ all-too important task of​ proper nutrition. Training with weights is​ only half of​ the​ equation! You break down your muscle fibers in​ the​ gym, but if​ you don't provide your body with the​ proper nutrients at​ the​ proper times, the​ muscle growth process will be next to​ impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in​ order to​ keep your body in​ an​ anabolic, muscle-building state at​ all times. Each meal should consist of​ high quality protein and​ complex carbohydrates.

6) Increase Your Protein Intake.

Of the​ 3 major nutrients (protein, carbohydrates and​ fats) protein is​ without a​ doubt the​ most important for​ those who are looking to​ gain muscle size and​ strength. Protein is​ found in​ literally every single one of​ the​ 30 trillion cells that your body is​ made up of​ and​ its main role is​ to​ build and​ repair body tissues. Without sufficient protein intake, it​ will be physically impossible for​ your body to​ synthesize a​ significant amount of​ lean muscle mass. if​ your body were a​ house, think of​ protein as​ the​ bricks. a​ general guideline is​ to​ consume 1-1.5 grams of​ protein per pound of​ body weight each day from high quality sources such as​ fish, poultry, eggs, beef, milk, peanut butter and​ cottage cheese.

7) Increase Your Water Intake.

If you want a​ simple, easy and​ highly effective way to​ maximize your muscle gains, drinking more water is​ it. Water plays so many vital roles in​ the​ body and​ its importance cannot be overstated. in​ fact, your muscles alone are made up of​ 70% water! Not only will drinking more water cause your muscles to​ appear fuller and​ more vascular, but it​ will also increase your strength as​ well. Research has shown that merely a​ 3-4% drop in​ your body's water levels can impact muscle contractions by 10-20%! Aim to​ consume 0.6 ounces for​ every pound of​ bodyweight each day for​ optimal gains.

8) Be Consistent!

Consistency is​ everything. Those who make the​ greatest gains in​ muscular size and​ strength are the​ ones who are able to​ implement the​ proper techniques on a​ highly consistent basis. Simply knowing is​ not enough, you must apply!

Building muscle is​ a​ result of​ the​ cumulative effect of​ small steps. Sure, performing 1 extra rep on your bench press will not make a​ huge difference to​ your overall results, and​ neither will consuming a​ single meal. However, over the​ long haul, all of​ those extra reps you perform and​ all of​ those small meals you consume will decide your overall success. if​ you work hard and​ complete all of​ your muscle-building tasks in​ a​ consistent fashion, all of​ those individual steps will equate to​ massive gains in​ overall size and​ strength.




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