Top Tips to Gain Muscle
When it comes to finding out the best way to gain muscle, there are a lot of suggestions out there. These tips and hints range anywhere from telling you exactly how much to eat to exactly what particular exercise will pack on the most muscle guaranteed. For the sake of this post, we’ve gone through several articles and picked out what we consider to be some of the best general tips that you should keep in mind if you are trying to gain muscle.
Here are some of the top tips to help you gain muscle.
1- Focus on compound / multi-joint lifts. The best lifts for gaining overall muscle mass are the big lifts that involve more than one muscle group at a time. These include the bench press, squat, rows, and dead lifts to name a few.
2- Eat a lot more than you’re used to eating. A lot of gaining mass is simply eating more calories that you burn each day. Figure out your RMR and about how much you burn from your workouts, then make sure that you’re eating more calories than that.
3- Use mostly free weights. For a long time now, free weights have been the basis of any real mass gaining routine. You’ll get a lot more out of them than using machines all the time. At most you should only use machines 25% of the time in your workouts.
4- Workout INTENSELY! Honestly, if you’re just going to the gym and lifting some weights, you’re probably not going to see the results you’re after. You have to have some good intensity in your workout! Push every set to the point where you can’t do another one without help or resting. In order to gain muscle, you have to push your muscles to the limit.
5- Eat more protein. Up your protein consumption to 1 gram per pound of body weight. This will give your muscles the nutrient they need to build muscle.
These are the basic rules. If you follow these rules and adjust some of the more particular things to your own needs and abilities, you should start to see some gains. Remember, putting on muscle can take some time. Have the dedication and discipline to stick with it long term if you really want to see things happen.
Related Articles:
Why You Should NOT Try to Isolate Muscle Groups When Weight Training - by Michael Geary
15 Muscle Building Rules For Skinny Guys And Gals! (Part 1) - by Anthony Ellis
5 Action Ideas To Get Big Fast - by Gary Matthews
Ten Secret Steps to Build Body Mass - by Geoff Morris
6 Simple Steps To Catapult Your Muscle Gains - Gary Matthews
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I think it is also important too rest your muscle groups for a few days. So train a separate set more INTENSELY is better than do everything, every day.