TIPS TO GAIN MASS
Train and Eat to Gain Lean Muscle Mass
That means not to eat too many sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive.
Check out this diet and workout programs for muscle mass:
Eat a Lot of Healthy Food
You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of protein from foods and supplements like Whey Protein and also a lot of Carbs and Healthy Fats. Don't avoid fats, you need them believe me. Only 100 grams of good fats will fuel you with 900 calories and that would be enough for you for one day, rest of calories eat food with Protein and Carbs. I will write more about how to split those calories in your meals in my other posts but remember this tip.
Check out diet tips for lean muscle mass:
Train Hard - Don't Waste Your Precious Time in Gym
Don't just waste your time by talking to others in the gym and resting a lot. You must rest after sets and workouts but don't let yourself rest more than one or two minutes, one between sets and two between workouts. That is enough to keep your muscle pumping whole the time while you train, don't let your body get cold, WARM UP and GO HARD.
Rest and Sleep Well
After hard training, you will need to rest your muscles. Keep in mind that your muscles grow while they are resting after hard workouts and post-workout meals. You get yourself pumped in the gym, well fed in the kitchen and RESTED IN YOUR BED. Those three rules you must follow to achieve great muscle gains believe me.
Lift Heavy and Use Compound Moves
Well, those tips that I mentioned are the most important but I must also say that this is a very important rule. Don't waste your time isolating your biceps with some light weight, you will see some results in size of your muscle but nothing can compare to Compound Workouts. I will just mention them here and put a video that explains why you need compound moves to get stronger and also gain more muscle mass:
- Bench Press
- Squats
- Pull Ups/Chin Ups
- Dips
- Dead Lifts
- Rows (Bent-Over, T-Bar Rows)
Check out the list of best exercises to build muscle:
5 Best Muscle-Building Exercises
That is it. Follow these main rules for mass and work hard to get what you want.
Check out the list of best exercises to build muscle:
5 Best Muscle-Building Exercises
That is it. Follow these main rules for mass and work hard to get what you want.
