So you want to build big muscles? Simple isn't it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-
a) Eat and Eat - To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?
2) Protein - Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don't get enough protein, your muscles won't grow big.
3) Supplement - If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.
4) Weight Training - You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.
6) Compound Exercises - Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.
7) Get Enough Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.
8) Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder's physique of which I cannot cover in just an article here. So do research for more knowledge.
Techniques such as super sets, drop sets, static holds, high volume, very high reps, pumping, and circuit training are claiming to be the way to "naturally" raise this hormone in the body.
People are recommending to train in such a way that will give you that "deep burning sensation" in the muscle, which allegedly is an indication that lactic acid and growth hormone is being released.
Now, those that believe in this think that this GH release and elevation in the body will help accelerate the muscle building process.
Well, true, growth hormone DOES help in the gaining of muscle weight.......but when raised in high dosages.
Here's the real world truth that these individuals are either unaware of or are ignoring:
The body's natural GH production is from 1 IU to 2 IU per day, at most, even during a weight training workout.
However, it takes at least 4 IU a day to see a real difference in any muscle you may build.
That's more than DOUBLE the amount of GH that your body can naturally produce (without drugs), regardless of how much of a "burn" you're feeling or how many super sets, drop sets, or circuit training sessions you perform.
Many confuse ?feeling a burn? in the muscles while training with stimulating muscle mass growth.
Others think that getting an incredible ?pump? is an indication that they are putting the muscle building wheels into motion.
Now, don't get me wrong.
Any type of exercise, whether it gives you are ?burn? or ?pump, or not, is excellent and must be done if you are serious about gaining muscle weight.
However, the issue I want to clarify here is that it is becoming more and more popular lately to create ?hardgainer? / muscle mass building programs around the basis of raising the body's natural GH (growth hormone) levels.
Entire books and programs are being written for those that want to gain muscle weight fast on the foundation of this misconception.
Always keep in mind the 2 biggest and most important factors to build muscle mass and grow:
1. Intense weight training to stimulate the growth of more muscle mass
2. Eating the correct calorie amount for your particular body type / metabolism, regardless of what type of calories they are
Focus on those 2 factors and I guarantee you that you'll gain muscle weight 1000 times faster than those that are trying to solely ?raise their body's natural GH?.
So, next time you read some article about someone claiming that you can burn fat from ?naturally raising your body's growth hormone?, you now know that in the REAL WORLD it won't work to help you gain / build muscle weight!
Jonathan Perez has sinced written about articles on various topics from Lose Weight, Build Muscle and Cardio Training. How did a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight WITHOUT using any supplements, no special diet, eating very low protein, and working out only 2 hours a week?Jonathan Perez has created the *ultimate* guide - "From Skinn. Jonathan Perez's top article generates over 74000 views. to your Favourites.