In the past many people have asked me how to gain quality muscle mass. So to help viewers of my web site I have decided to simplify my findings into an easy to understand article. Please tell me If you find this program beneficial.
First of all we must get rid of all the myths surrounding gaining muscle mass. First off is all the programs that say you can gain muscle mass and lose body fat are lying! Only the very genetically gifted or steroid using individual can get these types of results. The average individual or hard gainer as the media so affectionately dubbed them has no chance of seeing the same results. The muscle mags and supplement companies have no problem with this because the average bodybuilder who has been saturated with advertisements automatically thinks they are missing an important supplement. But no one normal can get these types of results.
The problem usually lies with the program the participant is using. Many people think that more is better. That belief usually travels with them to the gym. I cannot tell you the number of people I have seen come into the gym, workout for about four hours, and come in a day later to do the same thing. While watching these people for about a year you will notice they always look the same. That is because they are over training. You need to get more rest before you will see gains. So, if you have been working out for three weeks or more you need to take a week off! No questions asked. Your body needs time and rest to recuperate.
The next problem usually is with their diet. You need to create a caloric surplus. A caloric surplus is when you consume more calories than you expend. No, I don't mean to go out and eat six bags of potato chips, but quality food. To figure out your daily caloric needs you need to multiply your body weight times 16, 17 or 18 dependant on your metabolism level. If you have a slower metabolism multiply your weight by 16. If you have a normal metabolism multiply your weight by 17. If you have a fast metabolism multiply your weight by 18.
The next step is figuring out how much carbohydrates, protein , and fat you need. I recommend a 40-30-30 diet. Here is what that is. First, after you figure your daily caloric need you multiply that number by .40, then divide this number by 4. This is how many grams of carbohydrates you need a day. Then again take your daily caloric need number and multiply it by .30, then divide that number by 4 and you get how much protein you need. Finally take your caloric need number and multiply it once again by .30, then divide it by 8.This is your daily need of fat. Now that you have that figured that out you are ready for the next step.
*Round all numbers to the nearest whole number if needed.
Next you need to divide all these numbers by five or six. This is because you must eat 5-6 meals a day to make sure your body does not call on your muscles for a energy source. This is a safety mechanism for your body to make sure it does'nt starve. We may not need it now, but like every thing else, we are animals and our body still acts like we are living on the plains hunting and gathering food. Cannibalism of muscle tissue may not be the best thing for a bodybuilder but look at it this way, it one day might save your life.
Next on our list of things to do is pick a program that will work. I have one made up already but if you want to chose your own go ahead, but you need to remember several key things.
1. Keep all sessions short. Preferably under 45 minutes.
2. Focus on the compound movements not isolation.
3. Workout no more than 3 days a week.
Here is my workout. It has proven itself time and time again.
Monday
Dead lift(3x 6-8 reps)
Bench press(3x 6-8 reps)
Barbell curl(3x 6-8 reps)
French press(3x 6-8 reps)
Thursday
Squat(3x 6-8 reps)
Bench press(3x 6-8 reps)
Barbell shrugs(3x 6-8 reps)
Dumbbell curl(2x 6-8 reps)
Finally one of the most overlooked factors of gaining muscle is rest. Your muscles don't grow in the gym; they grow while you are resting. You need to get plenty of rest or you simply won't grow. I suggest 10-12 hours of solid rest a night. Maybe more if you trained that day.
I am certain that if you follow these guidelines you will begin to see results, but remember that a gain is a gain. Whether it is 1 more rep or 5 more pounds it is all gains. Just remember to stick with it.
I hope I cleared up plenty of confusion on the subject and helped you out. Remember, if you have any questions just E-mail me.(look on home) Until the next issue.