Sunday, December 25, 2005

7 Tips For Building More Muscle

If you're looking to build more muscle mass, these 7 techniques are proven to help you pack on lean muscle.

1. Eat More Calories

In order to gain muscle, you need to stay in a state of energy excess. Make sure you get at least a gram or two of protein for every pound of bodyweight and at least three to four grams of carbs. Eat quality fats like those found in flax, olive oil, and fish oils, and peanut butter.

And if you want to build muscle even faster, you should reduce your cardio, as this will only increase your calorie requirements. It's tough to gain muscle mass when doing a lot of cardio, so keep it at 2 sessions or less a week.

2. Stick With Basic Movements

Stick with the proven basic movements like bench press, squat, deadlift, barbell curls, military presses, and other compound movements. These exercises offer more intensity and overload
to the muscles, resulting in more muscle stimulation.

3. Train heavy

You have to train heavy to stimulate muscle growth. You have to train hard with high intensity. Put on enough poundage where you can only crank out 6-10 reps per set at full intensity. This heavier overload is what causes muscles to be forced to grow.

If you lifted the same weight over time, your muscles would have no reason to get bigger or stronger. Muscles have to be forced to get bigger and that's done by lifting more weight over time.

4. Get Enough Rest

Probably the most overlooked aspect of bodybuilding is rest. Training in the gym tears down your muscles. Sleep is when your body rebuilds the damaged muscles. Without enough sleep, you'll never achieve proper muscle growth. You'll want at least 6 to 8 hours of sleep each night.

If you're feeling tired and sluggish in the gym, you may not be getting enough rest.

5. Don't Overtrain

Overtraining will stop all of your progress dead in its tracks. It can set you back months, even years. In terms of bodyparts, stick to training each bodypart only once a week. Like sleep, you need to make sure you give your muscles plenty of rest between each training session.

For each bodypart, you should stick to twelve total sets. Again, pick a couple of basic movements, about three or four for each bodypart, and do three to four sets for each exercise.

Keep your training sessions less than 60 minutes per session. Anything more, and you'll run the risk of overtraining.

6. Stay Intense

You should never rest for more than two minutes between sets. In 90-120 seconds, you have just enough time to catch your breath and hit that next set with maximum intensity.

This fast pace will help you stay focused and intense. You'll still have your pump and you'll be ready to tackle your next set.

You have to have a mindset of intensity while training as well. Keep telling yourself that you're going to have a great workout and all of your lifts will be good.

7. Be Consistent

Consistency means training when you're supposed to, not making excuses to skip your session.

More than any other sport, bodybuilding requires a serious level of commitment and dedication if you're really serious about building muscle.

While you need to be consistent when it comes to training you should also consider adding to variety to your routine when it becomes stagnant. This will keep things fresh and interesting to you, and you're more likely to keep hitting the gym.

Mix up the order of your exercises or change your muscle groupings. If you've trained chest with biceps for 8 weeks, start training chest and triceps.

The human body is highly adaptive. Keep it guessing. This is another way to keep the intensity up as well.

If you follow these 7 proven strategies in your training, you'll start building more muscle a lot faster than you ever thought possible.

And if you'd like more powerful tips for building muscle and losing fat in the shortest amount of time, check out my "Simple Steps To Get Huge And Shredded" training program:

http://www.shawnlebrunfitness.com/getshredded.html

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