How To Gain Muscle Weight

How To Gain Muscle Weight

Article by Jonny Jonson

Maybe you have had great success losing that excess fat and are now looking for a new challenge. Possibly you have a lean frame and would like some ideas on gaining some muscle.

Even with our enlarging girth most of us would still like to lose some weight and get some rock hard muscle to show off. It can sometimes be difficult for people with smaller lean frames to gain muscle due to their high metabolism. Some other people want to gain muscle weight because of their sport or recreation. However it can be very difficult to gain muscle without the proper knowledge. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.

In some ways these are the reverse of some of the things you may have done to lose weight. The first step is to consume a higher number of calories than you are burning. To gain muscle the quantity and quality of food intake has to be sufficiently above maintenance. Whichever program you choose to build muscle will not work out unless the correct inputs are received by your body.

Stay away from the over-processed junk-food and keep with the healthy alternative proteins. This will include lean meats, different seeds and legumes. To function in the best way our body does need a quantity of healthy fats including such things as flax oil, olive oil, and nuts. Included will also be healthy carbohydrates obtained from fruit and vegetables. Supplements are a waste of money and you should concentrate on a good diet.

To achieve muscle growth progressively heavier weights need to be used so that they are continually stressed.As your body adapts to the increasing resistance you will be able to increase the weight on the bar. This does take some patience, but it better to slowly gain lean weight than to put on fat.

This is not the easiest thing to do even if you are prepared to work hard and stick with a program but there are a few things that will help. It is no different to a course involving losing weight in respect that 95% of the effort should go into the large muscles.

Single-joint exercises need only comprise 5 percent of a typical workout. However, these exercises are only add-on exercises to do after the multi-joint program.

If you are looking to increase muscle mass a workout should be done 3-4 days every week with a duration of between 45 and 60 minutes. They should not be longer than 60 minutes as your body can move into a catabolic state which will reduce muscle growth. Ideally the anabolic state will be maintained even although you are training at high intensity.

By using super-sets during a workout the intensity level can be raised which greatly assists in gaining muscle. This may involve using upper and lower body exercises that don’t compete, such as squats together with pull-ups done as a superset, or bench press together with deadlifts.

With a high intensity and heavy weights on an upper body/lower body workout good results will be achieved. How much you eat can be adjusted to keep you at the right body composition as you reach your goals.

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About the Author

Jonny has spent considerable time researching medical journals, books and other material to find the best answers to this often complicated and conflicting subject.

Jonny is an active participant in the weight loss and fitness industry. If you would like to check out lots more information and tips check out the attached link:

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