Learn How to Build Muscles While Gaining Weight Fast
I know, you're wondering why you would need to build muscles while your primary goal is to just gain weight. The idea here is to help you build a better you, a nicer leaner body. Why not gain weight and start building muscle at the same time?
If you ask me, I prefer thin over fat any time, so why waste time gaining weight to look fat, and then to diet and loose that weight that you worked so hard to put on in the first place.
What I want to cover here is that we are not going to become bodybuilders, so no need to start worrying about bodybuilding. Your only benefit from lifting weights is to get stronger and to look better. You can also get stronger by doing simple body exercises, which works better for thin people who are extremely small and not very strong.
OK, enough chit chat...
How To Build Muscles While You're A Hard Gainer?
It doesn't matter if you're small framed, really thin or a very skinny person. You can gain weight and develop better muscle tone than fat people, because you have no fat to loose. So any pound of weight you gain will be pure muscle gain.
As a rule I try never to reinvent the wheel, I just adapt and use what works.
Here I will cover thirteen fitness tips why you can't build muscle by overworking your body:
5 times each week, 2 hours each visit. And for some time it paid off : those muscles started rippling and the girls started concentrating. For the first time I was able to
build muscle fast
. That was until my muscles stop responding to my heavy workout regardless of how intensely you have been coaching.
So I made a promise, now I'm going to train harder. I began to put in 3 hours a session and even upped my gymnasium dose, horrors of horrors, my muscles began shrinking.
This is what troubles everyone and many don't ever get over it. Actually most of the people do not even know that they have hit the feared plateau and thought that their muscles can only grow so much due to inherent genetic considerations.
Don't sweat though, if you follow these thirteen fitness tips, and follow my advice, I am able to guarantee you that your muscles will start growing again and you will build muscle mass way larger than before. Here are your free fitness tips:
Fitness Tip 1: - It is time to let your body get over the punishments you are dishing out to your muscles. Some bodybuilders could find this hard to do because working out is addictive. You produce endorphin when you workout and endorphin is sometimes called content hormone. Your training schedule should not repeat muscles in the same week. Each time you train, you do your muscles damage. Muscles need some time to fix and it does so in the after your training when you're resting.
Fitness Tip 2: - Try and have one day rest between each weight lifting day. If your routine needs radical resistance training, remember not to lengthen your time at the gym to longer than an hour. This is when your cortisol, the muscle eating hormone level will be raised and therefore will be counter productive to your attempts. Most of all, you need to sleep! 8 hours or perhaps better, go for 10 hours.
Fitness Tip 3: - Muscles don't grow in the gym, they grow while you're asleep. When you sleep, you are secreting expansion hormones for many bodily functions and one of those functions is to develop muscles. That's why it's known as beauty sleep!
Fitness Tip 4: - Are you using the right weight lifting methods? If your methodology or form is wrong, not only is your coaching retarded, you are also inviting injury.
Don't giggle. But when you exercise you need to think and focus, instead of mindlessly repeating the motions, do be aware of how you perform each exercise and rep. Mind and muscle must connect!
Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That's why you should lift slowly and lower slowly feeling the strain in your muscles and resisting the load all of the time.
Fitness Tip 5: - For muscles to grow, you have to stress them to the maximum, and then further. Do enough repetitions till you feel you can't go any farther using good form. You need to then either increase the weight or the quantity of repetitions at the following session. This is known as progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than twelve reps the weight is way too light and it's too heavy if your muscles fail you in fewer than five reps.
If you're not sure of the right form or method. The you should ask a more advanced gym member if they can show you the right form and method for each exercise.
Fitness Tip 6: - Synergistic muscles are those littler muscles that help the primary muscles in balance and strength in each lift. Machines has its uses but for newbies and for smashing plateaus, use free weights. Workout with compound exercises. Compound exercises are exercises that involve 2 or even more joint movements and so employing more developed muscles and more synergistic muscles.
Bench presses, dead lifts, squats, and barbell curls among others are amazing compound exercises. Squat also works your back and abs too. Thanks to the enormous function of your muscles, you'll gasp, huff and sweat more.
Fitness Tip 7: - If you don't train your legs, your shoulders and chest mass will stop growing before it becomes massive. Certainly, you have heard about chicken legs! Simply because leg training can be savage, it does not give you reason to cover your legs in your pants. To get that super hero X-frame, pepper your routine with squats. A word of warning though : compound exercises like dead lifts, squats, and bench presses must be done in glorious form and a spotter is strongly recommended.
Here's where your training partner will come in handy as your spotter. If not, wounds are sure to occur and which will put you permanently out of the gym.
Fitness Tip 8: - What are you eating? Muscle building needs protein - the more, the better. It is the food that your body will draw nutriments from, for strength and mandatory fats for joint and organ protection. To make enormous muscle gain and help in muscle preservation, you want about 2-3 grams of good protein per kilogram of your body weight.
If you would like to get serious about building huge muscles, you would need to help your muscles with protein shakes. Eating a meal and having a protein shake right after your workout also maximises the window for quick assimilation of nutriments. Which leads to quicker recovery and overall growth.
This is crucial as you want to feed the muscles now that you have damaged them. You need to also eat at least six little meals each day so your muscles are continually fed during the day. This will help rev up your metabolism to burn calories too. This will help you to add more muscle shed pounds of fat. Don't forget to take your protein shake a half hour before you workout too.
Fitness Tip 9: - What about Carbohydrates ? Glycogen is the main power source for any muscle-building exercise.
The body stores whatever carbs you eat as glycogen and muscles use it to offer you energy during your training sessions. After a powerful workout, make sure to consume carbs right away to replace the used glycogen. You can also divulge in high glycemic carbohydrates like ice creams and white bread as these will become insulin and shuttles nutriments like protein to your muscle cells swiftly.
Fitness Tip 10: - What about Fats? Yes, your body do need do need fats. But try avoiding saturated fats like animal fats or worse, trans fats which are synthesised fats found in pastries, confectionaries and saved food. Consume healthy unsaturated fats like olive oil, canola oil, fish oils, flax seed oil. Fitness Tip10 Water Water is necessary.
Fitness Tip 11: - Water is vital. It's the most belittled macronutrient. You must drink at least eight glasses of water each day on days when exercise, because you lose even more water thanks to the sweating. So drink before, during and following your workout session. Weigh yourself before and after the workout, and compensate for the loss by drinking at least sixteen oz of liquid for each pound or half a kg weight lost. It will also help to prevent muscle breakdown.
Fitness Tip 12: - Glutamine? It may help bodybuilders cut the amount of muscle burnt or that gets used up as energy. It also assists in muscle recovery.
Fitness Tip 13: - Do you change your routine? The body is amazing at adaption. So whatever routine you are on, your body will become used to it. So do change your routine each 6-8 weeks.
For instance, rather than working out your chest muscles at the beginning of your session work your back muscles instead. You can reverse your full routine or change the adaptations of your exercises or add other ones and take away some old ones. By changing your routines, you not only shock your muscles to new expansion, it'll also forestall dullness by doing the same all of the time.
Sources for great muscle building tips: StrongLifts.com
covers it nicely, and shows you exactly how to increase muscle mass with his definitive guide to building muscle.
talks about developing a program and which exercises you should do. They also talk about muscle growth, which is very important.