Best Ways to Build Muscle: This is How You Gain Serious Muscle
If you have been lifting weights for a while and are wondering why you can’t gain muscle you are not alone. Every day thousands of men and women go to the gym to try to better their physique. As much as you try you just can’t seem to get ahead.
Gaining muscle is no cake walk, it takes time, determination and hard work. This is just the facts of life, anything worth earning takes hard work and perseverance, gaining muscle is no different.
If you ask twenty different bodybuilders how they gained muscle they will all have different answers but that is just one of those facts of life. But this is no reason to give up.
If you are serious about gaining muscle there are a few things that are proven to be effective, once you get the hang of the basics you can fine-tune your routine to suit your body type and build lean muscle.
In the event, you are serious about making changes to your training routine read on. In this article, I will give you the basics everyone needs to know to gain muscle mass. It is not rocket science, it is just common sense.
Old school bodybuilders trained hard and lifted heavy because they realized that was the principle of gaining muscle mass.
Most guys you see in the gym have a mundane training regiment and many don’t even try to shock the muscle.
There is one basic foundation and principle of gaining muscle. The muscle is adaptive, the more weight you lift it will adapt and grow to accommodate an even heavier load. So you lift heavy you gain more muscle so having said that in order to gain muscle you need to lift heavy.
Focus on Major Muscle Groups
In order to pack on mass, you need to focus on major muscle groups, these include:
Most guys will focus on arms an chest and shoulders, which is fine but you can not gain mass with those exercises, in order to gain thick dense muscle you need to lift heavy, the back and legs are major muscle groups if you increase those muscles the rest becomes easy. Why do you think powerlifters are so big.
Once you increase muscle mass you can then fine tune your body and work on the rest of the body, in fact, even working out major muscle groups will target secondary muscles, when you train back you will target your biceps, training chest will hit the triceps.
You should expect to train heavy for at least two months gradually increasing the weight every week, You will notice that within two months you will have gained a significant amount of muscle.
Exercises you should implement
This is the king of all strength exercises it targets just about every muscle group in your body, ensure you use proper form and make sure you warm up properly first.
Rack pulls are essential for gaining strength, in fact, this will help improve your deadlift. The difference between rack pulls and deadlifts is that you are not doing the full movement from the ground up, the benefit of this is gaining more brute strength.
I should also mention when doing rack pulls to ensure that you squeeze on the upward movement, this will force more blood flow into the muscle and give you a better muscle pump.
Barbell rows are the king of exercises for a wider back and thick lats, we all know that both Dorian Yates and Ronnie Coleman had a massive back. Both these incredible bodybuilders focused a lot on heavy weight and low reps and proper form which is how they were able to achieve incredible size and a great physique.
If you train hard you also have to feed your muscles. If you don’t you will burn out quickly. In order to increase lean muscle mass, you need to eat. Muscle thrives on protein, not enough and you won’t grow.
This is the biggest issue that most hard gainers have, they don’t get enough of the proper foods. If you want to pack on muscle you need protein for strength and carbs for energy.
If you feel you are not getting enough nutrients you should supplement your diet with a quality supplement that contains whey protein, BCAA’s as well as vitamins and minerals.
Get Plenty of Rest
One of the biggest mistakes many men make is not getting enough rest. Even if you are young and have the energy you still need plenty of rest. If you are training properly you will be relatively tired.
The reason sleep is important is because when you sleep your body replenishes HGH and testosterone. You need both to increase muscle mass. Testosterone and HGH help you gain muscle and strength and the more you produce at night the more energy you will have for training the next day.
You should get at least 8 hours of uninterrupted sleep every day for maximum muscle gains.
There are no shortcuts to gaining muscle, its all about common sense and hard work. If you follow an intense training regimen for at least two months you will notice incredible gains in a very short period of time.