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Muscle Mass


Muscle Mass

Muscle Mass

Most men in the gym dream of having those huge fantastic muscles. Getting that muscular body involves gaining muscle mass and then trimming down to get lean. On the other hand it may involve trimming down then working to get some lean mass. If your body is not lean, then no muscle definition will be visible.

More men prefer building muscle mass onto a lean body.  So this brings us to the question, which method is more effective? Starting lean and building lean mass or building the muscle mass then trimming down. While a hyper-caloric state is necessary for building mass, a hypo-caloric state is needed to cut down on body fat. Reaching both goals at once is quite unlikely. An appropriate training technique is necessary for successful results.

There is always a temptation to buy bodybuilding or weight lifting magazines and adopt the routine described. Well that would be a big mistake considering that those individuals did not start out with those routines. Additionally, some of them could be genetically more advantaged than the average fellow. Worse still, their training routines might not be natural and may not help you in increasing  muscle mass  fast.

If you are just starting out, you need an approach that builds your muscle fast. The approach should allow you gradual muscle gain that cushions you from over-training both physically and mentally. Here is an effective lose weight gain muscle combination that allows you exactly that.

Exercises for Gaining Muscle Mass

Muscle Mass

Muscle Mass

Strength training: These exercises are suitable for gaining strength. For you to gain more  muscle mass,  you require more strength. Weight training has some advantages over other methods. You can always begin with a light weight and keep adding more weight. After learning the correct lifting techniques, you can push yourself out of your comfort zone by adding weights during each workout.

Free Weights: Barbells are suitable for lifting the heaviest weights.  More stress is placed on the body when you lift more weight. Therefore, this is a more effective muscle size increasing exercise option. Though dumbbells may not be conducive for your main lifts they come in handy for assistive exercises.

Turn your back on machine weights:

  • The strength you gain on machines is difficult to apply on free weights or even in real life. Machines balance the weight for you unlike in the real world.
  • There are dozens or even hundreds of  exercises you can perform using a single barbell. This can help in saving lots of space and cash especially if you intend to setup a home gym.
  • Unlike machines that automatically balance all the weight for you, free weights engage you more as you balance and control the weight. You body responds by building more muscle mass.
  • The patterns of movement that you get forced into by machines are quite unnatural and are likely to result in injury. Free weights allow you a natural range of motions.
Muscle Mass

Muscle Mass

Choose Compound Exercises: Rather than opting for isolation exercises, compound exercises allow you to train several muscles at a go. Isolation exercises are okay if you have gained strength and added some  muscle mass.  Instead of  biceps curls, you could do some chin ups, pull ups and barbell rows. Triceps kickbacks can be replaced by the overhead press, bench press or dips.  Deadlifts and squats are more effective than leg extensions.

Leg Training: The most important exercises are the squats. They work all your muscle groups. Squatting over a hundred kilograms or up to 300 pounds can give your body a total transformation. Squatting until your hips reach the same level or lower than your knees using free weights is the most effective technique.

As you squat or perform the deadlifts, all the muscles in your body work as a single unit. There is tension in all your muscles. You can lift heavier weights in these exercises. As a result, you end up with bigger arms.

Opt for full body workouts: Instead of those magazine workouts, a bodybuilder seeks to have a well chiseled body through exercises that workout the whole body. It is preferable to gain some muscle mass  first though. Squat as much as you can or just squat the 300 lbs.

Nutrition for Muscle Mass

Consume Whole foods. You gain less body fat by eating whole meals. This gives you better  muscle mass  definition for visible results. Minerals and vitamins help your body to recover.  Stick to a sports nutrition diet and avoid ordering meals from restaurants. A 90 percent diet of whole foods is preferable.

Some examples of healthy foods rich in carbohydrates are oats, quinoa, pasta, brown rice and whole bread.  Beans, meat, fish, poultry and eggs are rich sources of protein. Vitamins can be taken in fruits such as pineapples, pears, oranges, bananas and apples. Examples of healthy fats include olive oil, nuts, genuine butter, fish oil and flax seeds.

Increase your serving sizes or portions. When it comes to gaining  muscle mass,  training supersedes diet. Nonetheless, your body requires appropriate bodybuilding nutrition for optimum recovery. Most people peg their food intake on appetite, which may result in eating less than is necessary for building muscle.

Muscle Mass

Muscle Mass

Some eating tips you may want to consider include eating breakfast. It is important for your body to process food in the first hour of waking. Ensure you have something to chew on, post workout. Some carbohydrates and proteins will help to replenish your energy, thus you get faster muscle repair and recovery.

To speed up your muscle recovery, take between 5 to 6 meals in a day, or eat every 3 or so hours. This ensures your body receives a constant supply of protein. This will also boost your metabolism.

An appropriate  muscle mass  diet should help you gain some weight.  Add a few more pounds to your appropriate height and weight ratio. If you are over 6 feet tall, weighing less than 150 pounds, you will never look muscular even if you can lift a bull.

If possible, try and track your daily intake of calories, preferably using a  muscle mass guide.  Stick to calorie dense foods. Eat oats, mixed nuts, olive oil, pasta rice and spinach.  100 grams raw rice = 380Kcals, while 100grams of raw spinach = 25Kcals.

Choose whole milk rather than other options in the market like half and half milk or skimmed milk, whole milk is preferable if you don’t mind gaining some fat and muscle. If availability allows, drink as much milk as your body can process. Don’t cut back on your daily food intake. You could have up to 3 squat sessions a week for maximum gain.

Get adequate protein. For the maximum thermal effect, you require proteins. A gram of protein is required per pound of your body-weight. This is a daily protein requirement for building and maintaining  muscle mass. For an individual that weighs 80kg or 176 lbs.that translates to 176 grams of protein. Each meal you take should be accompanied by proteins.

Some protein sources you could consider include red meat, steaks, buffalo and deer. Dairy products like quark cheese, milk, cottage cheese, whey and yogurt are some healthy sources of protein. Poultry meat like duck, turkey and chicken are excellent sources of protein.

Egg york contains lots of vitamins. Tuna, Tilapia salmon, perch, sardines and mackerel are rich sources of fish protein. A can of tuna, 300 grams of meat, 300 grams of quark and 500ml of milk forms the recommended daily protein serving of 160 grams for a 160 pound individual.

Recovery for Muscle Mass

Be persistent. There is no  muscle mass  gaining technique that is a walk in the park. Seek physical strength, track your progress and hang in there till your muscles get to the level you require. Sticking to this routine for about 3 months should give you your desired physique.

Muscle Mass

Muscle Mass

Ensure you get adequate recovery following your workouts. A beginner requires more recovery time compared to pros. Pros can have up to 5 or 6 workouts a week because of their bigger and stronger  muscle mass.

Relax: You have to rest to allow muscle growth. Muscles don’t grow when you workout. three workouts a week for a start is good for a beginner.

If your lifestyle permits, sleep after every workout session. Overnight, aim for at least 8 hours of uninterrupted sleep. Your body releases growth hormones as you sleeps.  For faster recovery and rehydration, drink sufficient water especially during workouts. It also helps to maintain your hard earned  muscle mass.

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