So you want to gain muscle but you do not know where to start? Well, if you are looking to put on pounds, meaning weight from muscle mass, then you must focus on two things; lifting weights and eating.
First off, lifting weights to build muscle is different than lifting weights for maximum strength or to lose weight. Contrary to popular thinking, the guy that looks the most ripped is not usually the strongest guy in the gym. I am sure you have seen the strongest man competition where guys are pulling cars and flipping tree trunks. Now, while they are monsters among men, their physiques are not exactly model material. Now I am not saying that lifting weights for an incredible physique won't make you strong, it will indeed, you just won't be strongman material.
Now, how should you work out to get the maximum amount of muscle mass, in order to have a killer physique. A good place to start is a 6 day a week plan, hitting each body part twice a week. This will allow enough time for recovery, but also enough stress on your muscles to stimulate growth. The best rep scheme for optimum muscle growth is between 8-12 reps, and 4 sets of each exercise. And it is important to not overdue it on the amount of exercises you do each day otherwise you run the risk of over training. An optimal range to shoot for is between 5 and 10 exercises per day.
The next key to gaining muscle mass is nutrition. If you want to gain muscle, you have to fuel your body so that it has enough energy to grow. That is why it is incredibly important to work really hard in the gym, not only during your lift, but also while doing cardio. Since you need to eat so much to gain muscle mass, you have to make sure you are burning enough calories per day so your body does not store all that food as fat.
Your food is broken down into carbohydrates, proteins, and fats. I am sure if you are interested in gaining muscle you have heard of protein. But sadly slamming a bunch of protein shakes a day is not going to do the trick. In order to gain muscle while staying lean you need to carefully measure out how much protein, carbs, and fats you take in daily. Here a few equations to help you determine how much of each to eat
This is just a rough estimate, in order to maximize your results you should work with a nutritionist who can help decide exactly how much to eat per day. Nutrition is the most overlooked aspect of building muscle, but if you do not have the proper diet in place you will never reach your full potential in the weight room.
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