by admin on February 3, 2012
Is there a surefire way to learn how to gain muscle mass fast? This may seem a little surprising to some but the fact remains you can add a great deal of muscle mass to your frame far quicker than you may have initially thought possible. And no, you will not need to take any expensive supplements or engage in any “secret” high intensity workout sessions. Rather, all you need to do is follow along with a number of long proven methods which can deliver successful mass gaining results.
You will need to take part in a weight lifting program that entails progressive overload. In other words, you need to lift free weights (barbells and dumbbells) that are stacked with heavy weights which will stimulate the muscle into growing. As your muscles grow and become accustomed to the weight load you lift, you can then increase the weight amounts.
Does this seem like an “old fashioned” method of seeking how to gain muscle mass fast? It may be a traditional approach and it is also one of the most reliably successful. Yes, much is bandied about these days on the subject of body weight training and resistance bands. And seriously, all of these new methods (which also aren’t really new either) are helpful. The issue with them is they are not the right methods for gaining muscle mass quickly. The bottom line now and forever more is you need to lift free weights with progressive overloading in mind.
You also will need to avoid the habit of performing the “same old, same old” exercises time and time again. If your body starts to become familiar with a certain workout program, further stimulation of muscle growth might not be likely. This is why you may wish to try advanced mass building strategies such as pyramid workouts, training to failure, and supersetting. All of these strategies could prove enormously helpful in terms of aiding your ability to acquire a tremendous amount of muscle mass. And yes, these advanced strategies could also expedite the time it takes to become massive.
Are there any areas in which you are lagging and would benefit from an increase in mass in? If so then you would be best served performing prioritization training to get the best results. As the name implies, prioritization entails putting a lot of effort into an area that is lagging in order to bring it up to par.
You will also need to eat a bit more and eat a lot of protein. If there truly was a secret regarding how to gain muscle mass fast it would be you need to eat a diet that supports such a goal. Again, eat more calories and more protein and muscle mass gains may be a foregone conclusion.
And be sure to get the proper amount of rest. This may be among the most overlooked components in the search for how to gain muscle mass fast but it is a vital component. The resting stage is when the muscles recover and grow. If they are never at rest they will never grow. It is as simple as that.
(This is a guest post by Mark Ambroy, CPT out of Staten Island, New York. Mark is a personal trainer and has 12 years of experience teaching guys how to gain muscle mass.)
The perfect physique is something many men wish they could attain. However, it is never easy to craft the perfect physique but it is surely possible to improve the state of your current one. Among the best ways to do this would be to increase and enhance muscle mass. Contrary to what some may believe, there are no magical or hidden steps required to learn how to gain muscle mass. All you need is a little insight into a few common well established muscle mass strategies many others have used to great success.
The first step to follow here would entail understanding the type of diet and exercise work you need to perform in order to enhance muscle mass. No one likes to have a ton of fat on their frame since a layer of fat will make it impossible to see your ripped muscle. But, you cannot overdo it with cardio and calorie restrictions since this will undermine your ability to pack on mass. Too few calories and too high intensity cardio will actually burn up muscle mass. So, you need to cut down cardio work to 2 days of week at light intensity and for no more than 30 minutes. You will also want to up your calorie intake by about 500 per day with one gram of protein per pound of bodyweight. And be sure to keep refined sugar and saturated fats to a minimum when you add those 500 calories.
Of course, you will also need to lift heavy weights in order to add some muscle mass to your frame. Try to get a handle on the appropriate amount of reps though. If you are doing 15 or more reps then you will be performing a definition workout and not a mass builder. Instead, you want your reps to be in the neighborhood of 10 to 12 for three to five sets. Always take the last set to failure as this will enhance muscle growth immensely.
Never miss any muscle groups or body parts when you are working out. This would be a huge error because you will end up with a physique that is decidedly not symmetrical. Also, when you work all your muscle groups, you will discover that your body’s natural amount of growth hormones increases. As such, working out the legs also aids in building muscle in the arms because the entire body is experiencing the impact of the flow of growth hormones.
Varying up your exercise sessions is never a bad idea. Sticking with the same mass building workouts for weeks on end leads your body getting used to the idea. Other than the great Lou Ferrigno, few professional bodybuilders stuck with the same workout programs very long. Why not follow their lead and change up you program now and then?
You should also make your workouts a little bit more challenging by employing more advanced strategies such as split routines, pyramid lifting, and single session full body workouts. These strategies are not basic ones and you do not want to enter into them right off the proverbial bat. If you are stuck on a plateau or want to expand the amount of muscle mass you possess, these strategies of how to gain muscle mass may work out tremendously well for you.