The Three Basics To Gaining Muscle Mass Fast
Go to any gym across the nation and you will see lots of guys attempting to get bigger muscles. Many of them fail though because they only focus on lifting the weights and not the other important aspects of the muscle building process. In the brief article below we will look at the three important parts of the muscle building process you need to focus on for maximum mass.
You might think that lifting weights is the first ting you need to focus on when trying to gain muscle, but its not. The most important factor involved in building muscle mass is your diet.
You will need to eat a surplus of calories each day so your body has available nutrients to build extra muscle. How many calories you ask, a good rule of thumb is to multiply your lean body weight by 17.
“The simplest way to determine your personal calorie surplus for muscle growth is to multiply your body weight in pounds by 17-20.So, if you weighed 160 pounds, you’d aim for 2720-3200 calories every day.” – http://www.eliteimpactlabs.com/articles/mass-gaining-diet
This means that if you weigh 200 pounds and have 15% body fat your lean weight is 170 lbs. Multiply that by 17 and you get 2890. This is only a starting point and you might have to add or subtract a few hundred calories based on your metabolism and training regimen.
Next you will need to focus on your recovery efforts. You see the damage you do to your body in the gym is going to be repaired while you sleep. When you enter deep sleep your body produces growth hormone that will help you repair and rebuild your body.
If you are not sleeping at least 8 hours a night your muscle gains will be very slow. If you can’t get a full 8 hours sleep each night try adding naps during the day if you can. A quick nap can do wonders for your recovery!
Lets look at the weight lifting part of the equation now. Obviously if you want to get bigger muscles you have to get stronger. The best way to do this is to focus on the big compound exercises that work multiple muscle groups at one time.
The best exercises for this are the bench press, dead lift, squat and shoulder press. If you put a solid 6 month effort into getting stronger on these four exercises you will not only get bigger but stronger as well!
The best way to split these up is to focus on one movement every 4 days. So Monday you can bench press, Wednesday you squat, Thursday you shoulder press and Saturday you dead lift. You can also do a few other exercises each day to hit the muscle groups but keep your focus on the big compound lifts as they give you results the quickest.
As you can see gaining muscle mass is not that hard when you stick to the basics. I know you were probably hoping for some super secret supplement or workout routine to follow to accelerate your muscle gains.
The truth however is all you really need to do is eat big, sleep big and lift big. If you do that with consistency and dedication you will gain muscle mass faster then you thought possible