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| Gaining Muscle Slowly - The way to get
Quality Mass |
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BodybuildingPro.com  Training Database Advanced Training Tips Gaining Muscle Slowly - The way to get Quality Mass
Although you hear all the time of cases where young people gaining
25 pounds of quality muscle mass in a year, the true key to
building muscle is to understand and be aware of your genetics and
not fight stubbornly to make gains your body won't allow. If you
are genetically able to gain 25 pounds of muscle mass in a year,
then consider yourself lucky and strive to keep every pound.
Here are some tips below which will help you to make good progress
in the gym and ensure your gains are of the highest quality
possible:
- Be patient
- Be consistent
- Focus on compound
movements and basic exercises
- Focus on diet & nutrition
- Remember rest and
recuperation
Be Patient
Many people who want to gain weight quickly will eat as much as
they possibly can to gain as much muscle as possible. While all
that food and protein may help to gain muscle, the fat gains that
go along with it are not desired, and will hinder their ability to
regain a cut condition in the future. Although it is certainly
possible to go from a heavy bulk to cut up contest ready ripped
condition, it has been empirically proven that it is a lot harder
on the system to endure such massive weight changes. This can cause
stress on the entire system, as well as difficulty regaining muscle
mass quality. In general - Take it slow! Be patient and you can
still maximize your genetic potential through eating an appropriate
amount of food without gaining all the unwanted fat. Be patient and
you will make gains you wouldn't have thought possible in no
time.
Be Consistent
There are some times where it is very important that you
don't train. Those times include when you are ill, injured,
overtrained or experiencing too much stress in other areas of your
life to be able to handle intensive training. Every now and then, a
compassionate leave from bodybuilding may be needed for short
periods of time. Also, taking a week off every now and then may
even help you progress towards your goals faster than before.
However, all of those reasons aside, you should make it a goal to
get to the gym for every scheduled workout. Workouts missed for no
good reason are a hindrance to bodybuilders goals.
Focus on Compound Movements and Basic Exercises
Why stray away from principles which have been proven effective
time and time again? We all know some exercises work extremely
well. The bench press, deadlift, and squats are three excellent
examples of movements which have stood the test of time for their
mass building abilities. It has been said that these three compound
movements result in the release of more growth hormone than any
other bodybuilding movements. So, in other words, not only will you
gain muscle in the areas you work through these movements, but also
make overall gains thanks to them. Other than the three compound
movements, exercises which work more than one muscle group together
are among the best to include in your workout program. Some of
these exercises are listed below:
Basic Exercises
| PRIMARY MUSCLE GROUP INVOLVED |
EXERCISE |
| Traps |
Upright Rows |
| Lats |
Chinups, Barbell Rows |
| Hamstrings |
Lunges, Lying Leg Curls |
| Quads |
Squats, Leg Presses |
| Chest |
Regular and Inlcine Bench Presses, Dips |
| Shoulders |
Militay Press, Dumbbell Presses |
| Triceps |
Close Grip Bench Presses |
| Biceps |
Standing Barbell Curls |
| Forearms |
Barbell Wrist Curls |
| Calves |
Standing Calf Raises |
| Abdominals |
Crunches, Hanging Leg Raises |
Focus on Diet
Although overeating is not a good idea because of the gains in
bodyfat that usually accompany it, in order to bulk up, eating
above and beyond you usual calorie consumption is ncessary. A high
calorie, high protein diet is a good bet to gain muscle mass if
coupled with a consistent weight training schedule. Regardless of
bodyweight, you should make it your goal to consume one gram of
protein per pound of bodyweight. As for numbers of meals per day,
it is always said that more are better. Six meals a day is better
than three because it gives your body a steady flow of nutrients
during the day. It is also a lot easier for your body to digest
food if consumed in smaller quantities. All of this means that you
are better off from both a health and a bodybuilder's perspective
to eat smaller meals more frequently during the day. If your diet
is good, and you feel you will benefit from the use of supplements,
feel free to include them. If you follow the directions and take
supplements safely, they will provide you with even more success
than diet alone. Post workout protein shakes are also a smart
idea.
Remember Rest and Recuperation
This part is often neglected. It is extremely important that you
wait until your muscles are fully recovered before working the same
muscle group again. Simple tip: wait at least until your muscles
are no longer sore before proceeding with another workout of the
same muscle group. If your biceps are still sore by the time your
next scheduled biceps training day rolls around, skip it. Soreness
is a sign that your muscles have not fully recovered from your
previous workout and mean that you should wait until they have
before carrying on. Usually, the rule of thumb is that you should
wait a minimum of 72 hours before working the same muscle group
again. And don't forget to sleep! Try to get a good 8-10 hours of
sleep a night. If you do so, combined with only working out when
your muscles are ready, you should ensure quality muscle gains for
the workouts ahead!
Following the simple rules above, as well as a positive attitude
will help you achieve your bodybuilding goals. You can do it all
with a little time and patience!
Take care,
webmaster@bodybuildingpro.com
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