Tag Archives: muscle gain

Fastest Muscle Gain – Who Else Wants To Know The Secret?

Know the fastest muscle gain approach that won’t make you obese?

That’s a tough question, one that worries millions of men and women around the world. So let’s talk about fastest muscle gain, with special emphasis on what foods to eat and what activities to do if you want to gain weight naturally and healthily.

Fastest Muscle Gain – In 6 Easy Steps

Many people set out just eating whatever they want. More of it than before. That’s it.

No wonder they fail. You have to know how many calories you eat. No, you don’t have to obsess over every morsel that passes your lips, but you need a rough idea.

If you’re eager to learn about fastest muscle gain, you must be ready to eat foods that help you put on the pounds. And eat them in adequate quantities.

If you want to know how to gain weight without putting on fat, then you should exercise to build muscle mass. This will also help you maintain weight once you gain it.

Basic Concepts of Rapid Weight Gain

In essence, for fastest muscle gain you should eat more calories than you burn off. The excess calories tend to be stored as fat. So you should lift weights to divert that extra energy into building muscle. You don’t need weight gain supplements at all, unless you’re not able to consume enough calories.

The trick is also knowing how much to eat. Too much of extra calories will cause a build up of fat. Eat just more than what is required to maintain your body at the present level. This way you’ll gain weight but minimize fat storage.

How To Build Muscle To Gain Weight

Stock your kitchen shelf with foods that will help with fastest muscle gain. Whole grain bread, potatoes, avocado, kidney beans and high protein foods like poultry and fish will help you gain weight.

You don’t have to spend a fortune. Sugary food, pastries and supplements are costly. Healthy food isn’t always expensive, especially if you buy in bigger lots. If you are serious about how to gain weight fast, you’ll have to eat 5 to 6 times a day. With each meal you’ll eat lean protein, carbohydrates and healthy fat.

Remember, no skipping meals! For fastest muscle gain you’ve got to eat consistently and meet your daily caloric intake target.

Stuffing yourself with eggs and bacon when you feel like it simply won’t do. Eating one big meal but going light on other meals is a problem. Failing to plan your meals is a recipe for failure to gain weight fast.

Variety is the spice of life. Try different food items. Your muscle building requires a range of vitamins, minerals and nutrients.

How To Gain Weight Fast With a Disciplined Approach

Eat on a regular schedule, not based on social acceptability. If this means you should carve out time for 5 or 6 meals in a day, do it. You must also set aside time to work out and exercise. Otherwise your weight gain will be in the form of excess fat.

If you feel you’ll never be able to eat like a weight-lifter, don’t worry about that right now. Once you gain weight and put on muscle mass, you’ll automatically be able to eat more. Gradually add amounts to your portions until you get uncomfortable.

Also drink a lot of water, adopt a regular weight lifting program, reduce aerobic exercises, monitor your weight and body fat every week, and stick with the program until you achieve your ideal body weight.

Now you know the secrets to fastest muscle gain. All that’s left is to set you mind to it – and watch with satisfaction as you bulk up and grow fit.

How To Gain Weight Fast – 15 Easy Ways To Bulk Up

Still worried about achieving the fastest muscle gain? Here are some quick tips that will help.

1. Add 500 calories per day to your diet, which increases weight by 0.5 kg per week.

2. Stay active to you build up a good apetite. An hour of vigorous physical exercise helps.

3. Eat 3 large meals. Make sure they include nutritional calories, carbohydrates and protein. Avoid snacks and junk food.

4. Take care of what you eat. Junk food makes you put on weight in wrong places – even if it doesn’t show externally.

5. Quit smoking. Your apetite will improve and you’ll eat healthier.

6. Eat a balanced diet. A range of nutrients is necessary for you to gain weight fast.

7. Add protein to build muscle and body mass. Muscle gain is an important element of how to gain weight fast.

8. Food with high calorie content matter if you want to pack on mass. Balance in your diet is critical.

9. Eat more fish, eggs, peanut butter, a spoonful of butter, whole grains, yoghurt, potatoes and soya beans to gain weight.

10. Consume a minimum amount of fiber and eat whole grain cereal, green leafy vegetables and sprouts.

11. Eating more alone won’t do. Excess calories must be used to build muscle, not be stored as fat. Solid muscle gain takes time. Be consistent.

12. Ensure protein intake of at least 2.5 grams per kilogram body weight for ongoing muscle building.

13. Exercise matters if you want to gain weight quickly. The demand for more calories boosts food intake, which is used to gain muscle mass.

14. Weight training helps put on muscle quickly. Squats, deadlifts, overhead presses, bench presses and barbells are the best exercises.

15. Stress can inhibit weight gain. If you manage stress better, you’ll gain weight fast.

For more about building muscle and losing fat, make sure to check out this amazing bodybuilding program, Renegade Strength Clublearn more here.

Bodybuilding Routines For Mass

If you’re looking to bulk up and want to know the best bodybuilding routines for mass, then you’ll love this overview of principles of rapid muscle gain and 3 plans for bodybuilding that work very effectively.

There are many different bodybuilding routines for mass and selecting the right one for you matters. You’ll have to workout hard with weight lifting, eat enough calories and get adequate rest. If you go about it correctly, you can gain as much as 10 pounds of muscle in a month. It’s possible, even practical – with the right strategy and disciplined training.

 

Truths About Bodybuilding Routines For Mass

bodybuilding routines for mass

 

There are many mistruths about rapid muscle gain that must be shattered if you are to have a shot at putting on weight.

1. Big Weights Work Better

While some bodybuilders prefer a high-volume program, the most effective bodybuilding routines for mass involve heavy lifts in the 8 to 12 reps range that triggers muscle growth.

2. Keep Progressing Steadily

Without creativity and ambition, you’ll soon hit a plateau in muscle growth. Never become too comfortable with any specific bodybuilding routines for mass. Keep pushing harder and you’ll continue to gain muscle.

3. Push Yourself To Breaking Point

Stopping a set before you’re at your limit is a mistake. Your goal should be to hit failure, which means you cannot continue at good form. Unless you do this, you’ll miss out on muscle gaining benefits.

4. Timing Is Important

Most bodybuilding routines for mass involve 3 phases:

  • In the first phase that lasts 4 weeks, you set the foundation for later muscle gain.
  • In the second 4 weeks, you’ll bring on extra poundage.
  • In the final month, you’ll concentrate on maximally using your expanding muscles.

But just as you’re pacing yourself over your bodybuilding routines for mass, you should also focus intently upon whatever muscles you’re developing. If you want to build arm muscles, don’t bother about your abs for some time.

The best bodybuilding routines for mass involve making a very short list of movements and repeating them over and over. At 5 to 10 reps, there’s a magical increase in muscle gain.

Rules Of Effective Bodybuilding Routines For Mass

bodybuilding routines for mass

 

1. Concentrate only on what you’re doing (building mass). Exclude all else.

2. Lift and move weights, the heavier the better. Hold it for as long as possible for best results.

3. Eat well.

4. Rest well, too. Anything less than 8 hours a night of sleep interferes with your bodybuilding routines for mass.

5. Rest in between sets. 3 minutes for squat and bench exercises, with a minute and a half for others, is ideal.

6. Finish a set when you are able to go a few more reps.

7. The best bodybuilding routines for mass have fewer movements (5 to 8).

8. Get enough reps. Mass gain is highest in the 5 to 10 range.

Exercises For Bodybuilding Routines For Mass

The best workouts for muscle gain include the following exercises:

  • Clean and Press: Heft a dumbbell in each hand to your shoulders, then overhead, for ten reps
  • Back Squat: Essential for mass gain
  • Straight Leg Deadlift: Not quite for training, but as a post-squat boost
  • Pull Up: For lat development and abs
  • Machine Back Rows: Needs a good machine, otherwise you might strain your back
  • Bench Press: Fills out your upper body along with clean and press
  • Barbell Curls: Develops general strength
  • Farmer’s Walks: Stresses the entire body, but is excellent to gain muscle

Integrated into a workout, these exercises make excellent bodybuilding routines for mass. But understand that any program is only as good as how hard you work it. To pack on muscle, you must put in intense work.

 

3 Great Bodybuilding Routines For Mass

bodybuilding routines for mass

1. The 5×5 Program

Comprising three exercises for the major muscle groups, the workout involves 5 sets of 5 reps each. Many muscles are stimulated, releasing testosterone and promoting muscle gain. The danger is overtraining, so unless you have lifted weights for 3 to 6 months earlier, go slow. You also won’t have time for other exercise, as this itself is quite demanding.

The Workout: 5 sets of 5 reps each of barbell squats, barbell bench presses, bent over barbell rows, pull ups, side lateral raises and sit ups.

2. German Volume Training

Done for more sets and ten reps per set, this bodybuilding routine for mass engages two major muscle groups daily, alternating between them to develop muscle rapidly. It is vital to stick to the nutritional protocol for weight gain. Though not best for strength development and requiring you to take adequate rest for recovery, it is one of the excellent bodybuilding routines for mass.

Workout: Perform 2 or 3 sets of 10 to 15 reps of dumbbell bench presses, bent over barbell rows, butterfly and incline bench pulls.

3. Full Body Workouts

By exercising each muscle group (hamstrings, quads, chest, back and shoulders), this king among bodybuilding routines for mass also lets you exercise a few smaller muscles individually, if you like. It is suitable for beginners, but begin with fewer sets and reps.

Workout: These bodybuilding routines for mass involve 3 sets of 6 to 8 reps of barbell squats, dumbbell bench presses, bent over barbell rows, seated barbell military presses, barbell curls, seated triceps presses and the seated calf raise.

While any of these three bodybuilding routines for mass will work well, you can switch programs if you feel like you’ve hit a plateau and stopped growing. The key component of any bodybuilding routines for mass is that they’ll only work in tandem with a nutrition plan. So make sure you’re getting a gram of protein per pound of weight and combine it with all other bodybuilding foods for the best outcome.