How to Gain Muscle

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There are two different practices; weight lifting and body building. Bodybuilding is about equilibrium, muscle mass and size whereas weight lifting is all about getting bigger and enhancing your strength. Of course both these have similarities in the end result. The ultimate result is you become bigger. It can take a long time to build muscle and starting with a pro bodybuilder is not likely to take you anywhere. It's better to cover the essentials first, and then proceed slowly. To gain muscle; you need to intake high calorie diet. This may sound too easy, but you'll have to consider that the force needed to stem a growth in muscle mass will have to come from a high calorie food intake. These calories should be taken from the right kind of food. Some food products will make you put on fat while only a few selected products facilitate in gaining lean muscle. Principle 40/40/20 comes into play here. What does the 40/40/20 principle advise? According to the principle, 40% of calorie intake should constitute proteins, 40% should constitute carbohydrates and the remaining 20% calorie intake should come from fats. For example, you require 3000 calories a day. Proteins rich foods like fish, meat and eggs should make 1200 calories of your food, another 1200 calories should come from carb rich food like rice, pasta and potatoes and the residual 600 calories should come from fatty foods like butter. The right posture and proper form of exercise play a main role in the success of your work out. You have to put proper stress on the muscle that you want to develop better. It's very crucial to learn the right way of doing all exercises though it may take a little time. Even the bar workout wont bring desired results if your posture is incorrect. If the pressure is not used in the right place, growth cannot take place and there are odds of injuries. To gain lean muscle mass you have to work out properly whereas heavyweight workouts can only turn you into a muscleman. Remember to alter the stress levels placed on your muscles at regular breaks. To do this, you just have to add more weights. Very easy isn't it? But very easy to forget too! It's very effective if, for instance you do 8 reps on a 100 kg bench press, and then follow it with 9 reps on the next level. Else, you can average and do 8 reps on a 102.5 kgs. If you just do 6 reps with 102.5 kgs, its more than enough.We have to be forward thinking with weight training. To stimulate maximum muscle development, what should be the 6 - 12 rep range? When you're not competent to do more than 6 reps, you're just adding strength, not weight. The power lifters build lean muscle mass which makes them stronger rather than making them big. When you do more than 12 reps, you increase the tolerance power of muscles. Rather than doing 20 reps with barbell, it advisable to do10 heavy weight reps. Just use this plan: if you're not able to do more than 6 reps with a particular weight, reduce the weight and enhance frequency. Alternatively, increase the weight, if you can do more than 12 reps.

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Want to gain muscle? Find out first on how muscles are built. Understand the basic and you will be on your way to building muscle. We provide guides on how to gain weight the healthy way and how to build muscle mass fast.

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