subject: Ways to Gain Muscle Mass Fast [print this page] Ways to Gain Muscle Mass Fast Ways to Gain Muscle Mass Fast
There is no such thing as a quick fix when it comes to gain muscle mass fast.
Like everything, it all comes down to putting in the time and effort.
No fancy supplements or complex exercise machines are necessarily required. Although, it does mean working out on those days you do not feel up to it.
You may begin by following this basic routine of 5 reps, 5 times.
Conduct 5 repititions, 5 times for each exercise.
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The workout needs to be resonably challenging, so make sure it has an adequate amount of weights on it.
Add more weights to ensure the workout is challenging enough.
There is a resonable amount of flexibility for when setting up workouts such as this. Although, it's not recommended when first beginning. There are some in the fitness community who workout their whole body every second day.
When getting started, it is always best to target one body part each day with one day's rest in between. For instance, targeting the lower body (legs,buttocks,etc) on day one, then the mid section (abs, obliques) the next day. Use Reg Park's routine for your choosen fitness program.
Exercises That Are Recommended
What's next are workouts that have been proven to be effective for working out the key muscles groups of the body.
Dead Lifts
Keep straight with the barbell placed on the floor just before your feet.
Slowly bend your knees and pick up the barbell, with your head back and back straight.
Continue on to a standing position, with arms straight, while the barbell is lifted.
With your arms straight and knees bent, place the barbell back on to the ground.
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Squats
Set the barbell up so it's resting on the back of your shoulders behind your head.
Hold onto the barbell firmly with each hand.
Begin to dip down into a squatting position, keeping the head up with your body aligned.
While keeping a straight back and chin.
Then, come back into a straight standing position.
The Bench Press
Lie back on a flat bench, with your feet firmly flat on the floor.
Take hold of the barbell with both hands and lift it from it's rack.
Carefully lower the barbell to where it touches your chest, having the arms bent at the elbow.
Next, push the barbell back up into the air with your arms fully extended right infront of you.
Include Adequate Amounts of Protein
Protein is essential for muscle growth, and if you want to gain muscle mass fast, then this aspect must not be neglected. Foods like lean meats, tofu and egg white often have the most protein.
These meals should be spaced out evenly throughout the day in three hour increments.
Although you will not see immediate results overnight, if you keep working at it and implement these diciplines, you will be well on your way to gain muscle mass fast.
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