How To Gain Weight And Build More Muscle

How To Gain Weight And Build More Muscle



For many thin guys around the​ world,​ gaining weight without using illegal steroids has been a​ challenge. For thousands of​ lean young men,​ the​ dream is​ to​ gain weight,​ but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is​ in​ such a​ way that the​ body burns more calories than others. the​ very basic method of​ weight gain is​ to​ eat more calories than your body burns off. By providing the​ body with more calories,​ this balance can be altered and body mass can be increased. Weight training is​ of​ great importance in​ this context,​ which enables the​ body to​ absorb more nutrients from the​ food by increasing the​ level of​ certain hormones and increasing the​ muscle mass.

There are many incorrect beliefs and theories bout building muscle. the​ type of​ food to​ be eaten is​ an​ important factor which decides the​ type of​ weight gained,​ whether it​ is​ muscle mass or​ mere accumulation of​ fat. Some types of​ calories are not equal to​ others for gaining muscle; because most processed junk food contains empty,​ totally nutritionless calories. These foods promote accelerated fat storage,​ and do not provide the​ body with the​ correct nutrients essential for gaining muscle. High quality protein,​ which the​ body breaks down into amino acids,​ should be the​ centerpiece of​ all your meals. Intense exercise increases demand for amino acids,​ which support muscle repair and growth.

Another factor is​ the​ selection of​ the​ right type of​ weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in​ the​ reduction of​ weight. For maximum muscle gain,​ the​ focus of​ your workouts should consist of​ free weight exercises,​ rather than machines or​ bodyweight exercises. to​ get a​ very effective workout,​ you must stimulate as​ many muscle fibers as​ possible,​ and machines do not do this. the​ main reason for this is​ a​ lack of​ stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the​ main muscle in​ performing a​ complex lift.

The results of​ weight training can vary from person to​ person,​ and will usually depend on​ your consistency and commitment to​ your program. You should have the​ patience and motivation for building a​ powerful body with a​ consistent diet and exercise schedule.

Exercise Guidelines for building muscle:

Weight training involves the​ use of​ equipment that enables variable resistance. This resistance can come in​ the​ form of​ free weights like barbells and dumbbells,​ machines that use cables or​ pulleys to​ help you lift the​ weight,​ and bodyweight exercises like pull-ups or​ dips. the​ more stabilizers and synergists you work,​ the​ more muscle fibers stimulated. the​ exercises that work the​ large muscle groups are called compound (or multi-joint) movements that involve the​ simultaneous stimulation of​ many muscle groups. These compound exercises should be the​ foundation of​ any weight training program because they stimulate the​ most amount of​ muscle in​ the​ least amount of​ time. Multi-jointed free weight exercises like the​ bench press require many stabilizer and synergistic muscle assistance to​ complete the​ lift.

Free weight exercises like the​ dumbbell press or​ squat put a​ very large amount of​ stress on​ supporting muscle groups. You will get fatigued faster and not be able to​ lift as​ much weight as​ you did on​ the​ machine. But you will gain more muscle,​ become stronger very quickly and have a​ true gauge of​ your strength.

If you use machines in​ your program,​ they should be used to​ work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a​ limited combination of​ machine exercises,​ bodyweight exercises and multi-jointed free weight exercises. Before increasing the​ weight levels,​ they should work on​ becoming familiar with the​ proper form and execution of​ each.

The following are some proven basic exercises to​ encourage muscle and strength gain unlike any other exercises.

Bench Presses - works the​ chest,​ shoulders,​ triceps

Overhead Presses - shoulders,​ triceps

Pull-ups/Barbell Rows - back,​ bicep

Squats - legs,​ lower back

Dead lifts - legs,​ back,​ shoulders

Bar Dips -shoulders,​ chest,​ arms

To build mass,​ you must weight train with heavy weights. to​ consider a​ weight heavy,​ you should only be able to​ do a​ maximum of​ 4-8 reps before your muscles temporarily fail. a​ weight is​ considered 'light' if​ you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in​ more muscle growth. Heavy weight training puts a​ huge strain on​ your body,​ so adequate rest and recuperation after your workouts is​ essential.

Eating guidelines for building muscle:

A high protein diet is​ an​ inevitable part of​ any weight training programme,​ importantly,​ protein derived from animal sources. Proteins you need to​ be concerned with are those found in​ whey,​ casein (cottage cheese),​ eggs,​ beef,​ poultry,​ and fish. Soy protein,​ tofu and bean curd are some alternatives. Eating the​ right amount of​ foods consistently will force your body to​ grow beyond what you may think possible. the​ diet also should contain an​ adequate amount of​ carbohydrates (potatoes,​ sweet potatoes,​ yams,​ oatmeal,​ cream of​ wheat,​ cream of​ rice,​ rice,​ beans,​ bread,​ pasta,​ all cereals) and fat. Green leafy vegetables and fruits also should be included.

When you train with weights,​ you should eat a​ minimum of​ 1 gram of​ protein per pound of​ body weight. You also must have protein at​ every meal. to​ enable your body to​ actually assimilate and use the​ all the​ calories you will ingest,​ you have to​ reduce your meal size and increase your meal frequency. Splitting your calories into smaller,​ more frequent portions will enable food absorption and utilization of​ nutrients.

During the​ past 20 years there have been great developments in​ the​ scientific understanding of​ the​ role of​ nutrition in​ health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of​ total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however,​ low-fat diets result in​ a​ reduction in​ circulating testosterone. So the​ balance between protein,​ carbohydrate and fat should be maintained.

So the​ focus on​ weight gain programmes must be on​ two components,​ lifting heavy weights,​ which will stimulate the​ largest amount of​ muscle fibers. Your body responds to​ this stimulus by increasing your muscle mass and secondly eat more calories than your body is​ used to. When you overload your system with plenty of​ protein and fats,​ your body has no other choice but to​ gain weight.

A Mass Gaining program is​ incomplete without the​ timely measurements to​ monitor your progress. Without it,​ you won't know how exactly your body is​ responding to​ your diet and training routine. Just looking in​ the​ mirror and guessing is​ not acceptable. if​ you want to​ start getting great results,​ you must develop the​ habit of​ accurately tracking your progress. This also provides the​ motivation to​ continue with the​ weight gain schedule and for the​ further progression. So even though you have a​ very thin body type,​ and haven’t been able to​ gain weight no matter what you try,​ you will definitely succeed with a​ well planned weight gain programme.




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