best way gain muscle mass rapidly

best way gain muscle mass rapidly

best way gain muscle mass rapidly

How do I gain muscle mass? Truthfully, I like to oversimplify ever health and fitness goal just to reveal the most basic elements that must be adhered to in order to gain muscle mass fast. In this instance , I would say there are two factors to achieve your goals to build lean muscle mass, those being,

1 - Train with a heavy resistance and,

2 - eat more calories from food. There you have it. Now let me briefly explain the logic behind this.

1 - When I say train with heavy resistance I mean weight lifting with heavy dumbbells and barbells. However, if you were to train by flipping tractors tires, lifting empty kegs and so this would also work. Not as effectively as weightlifting but you would - I'm sure- see some results. The benefit of lifting free weights though is that it is a tried and tested way of building muscle. So much so that if you were to incorporate lots of compounds lifts into your workouts and do them 3 times per week you're almost guaranteed that you're going to build muscle. If you want to gain muscle mass fast the format of my exercise routine is a whole body workout done 3 days per week. Day 1 would have back squats, Day 2 would include Deadlights and Day 3 would have more back squats which are proven to be the most anabolic weightlifting movement due to the deer stress it place on the central nervous system. I would also include other weight lifting exercises such as shoulder presses, rows, and bench press and so on.The rep range I would choose I would choose for all of the lifts would be in the 6-10 rep range as it is proven to be the most effective to build slabs of lean muscle mass.

2 - The seconds element to gain muscle mass is to eat over your calorie intake for maintained of body weight. If you don't know what this is just eat 6 filling meals per day evenly spaced out by 2-3 hours. You should be aiming - in your diet to gain muscle mass- to eat lean protein sources with every meal such as chicken breasts, fish, steak or eggs. I would also include whey protein which is one of the few Super Supplements. This is essential to keep your body in an anabolic state right throughout the day. Bulk up your meals with low G.I. carbohydrates such as brown rice whoelemeal bread, potatoes and wholegrain pasta. On top of this, don't forget about a whey protein shake to up your intake of protein which should be around the 1.5grams per pound of body weight.Follow these tips and you should definitely gain muscle mass fast!

All the Best,

Kieran from Body2Shape

Body2Shape provide Free, Impartial, tired and tested Body Image Advice.

http://www.body2shape.com/Gain-Muscle-Mass.html

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