Training for maximum muscle gains



To get your body in an anabolic state that is needed in order to help your muscles grow you need to train your largest muscles. These are trained with exercises such as squats, dead-lifts and pull ups, and these exercises get used the least amongst most gym users.

These exercises seem like hard work for a lot of gym users so they get the least attention. Most weight lifters focus on their show muscles such as biceps so they end up over training these muscles and under training the major muscles groups.

The smaller muscles get a workout when you train the larger muscles so they don't need such a hard workout as the major muscles. It's easy to over train them so your progress can go backwards which for many gym users causes them to train these muscles even more. This results in even lesser gains than expected

Your diet

Your diet needs to consist of a balance of protein, carbs and fat. Fats are a food that are neglected, but it needs to be eaten for the human body to function properly. This is even more so when you're regularly training in the gym. All you need to do is eat more of the healthy fats such as omega 3's, and try and avoid saturated fats.

Carbs are also an important ingredient in making your muscles grow. They provide your muscles with the fuel they need for a proper workout, and they also aid in the recovery of torn muscle fibres.

You should be eating 5 to 6 meals a day so your body is never in a starving state. Once your body has no food to use a s energy it will start breaking down your muscles. This is something that you don't need if you're trying to gain muscle mass, and it's even more important if you're a hard gainer.

Eating regularly throughout the day keeps your body in an anabolic state so your muscles are continually growing. Your muscles grow in the time between your workouts so it's important that you keep on feeding them.

Once you get the balance right for your training which is...

Sets and reps

Time in the gym

Balanced diet.

Recovery time

Get these right and you'll start getting the gains you've always wanted.