Muscle Size
Build Massive Muscle Size – 5 Essential Steps
If you’re looking to put on some serious muscle mass and strength, you’ll have follow a solid training and nutrition program. Adopt the following 5 steps in this article and you’ll be well on your way to building head turning muscle mass quickly.
Essential Step #1: Follow A Proper Diet
A proper muscle building diet is crucial in achieving your mass and strength goals. Without a solid diet you’ll hardly make any progress in the gym and your muscle growth will be non-existent.
When you’re looking to put on serious muscle size, be sure that you’re consuming at least 1 gram of protein per pound of bodyweight each and every single day.
Your carbohydrate consumption should be at least 2 to 4 grams per pound of bodyweight and your fat intake needs to be at least 0.5 grams per pound of bodyweight every day.
Focus on consuming high protein foods such as lean beef, salmon, eggs, chicken, shrimp, veal and other lean meats.
Your carbohydrates should come mostly from complex carbohydrates such as oatmeal, whole-grain bread, brown rice, whole wheat pasta, sweet potatoes as well as fruits and vegetables.
Foods high in omega-3 fatty acids include: Olive oil, salmon (with skin), natural peanut butter, almonds, avocadoes and most other ocean caught fish and seafood.
Make sure to drink enough water every single day as doing so will help Your Body absorb and digest all of the extra protein, carbohydrates and other nutrients that you’ll be consuming.
Essential Step #2: Follow An Effective Weight Training Program
The most essential component of any serious mass gaining program is heavy and intense weight training. If you wish to pack on massive muscle size then you need to lift some serious weights.
Keep your reps in the 8-12 range and do at least 2 sets (not including warm-up sets) for each bodypart.
Smaller muscle groups only need about 8-10 working sets and larger muscle groups need anywhere form 10 to 14 sets per workout.
The most important thing to remember is to keep your workouts short and intense and to not take a long break in-between sets.
Train each muscle group only once each week and work your entire body at every workout if you’re a relatively new trainee.
Essential Step #3: Get Enough Rest And Sleep
Not getting enough sleep will not only cause you to feel tired and exhausted, but it will severely impact your muscle growth. Not getting enough sleep and rest when you’re trying to put on serious muscle mass is like trying to drive your car on an empty tank. It just won’t happen.
You’ll need plenty of rest and quality sleep in order for your muscles to repair and grow. You should get a minimum of 8 hours of sleep each night. Remember, your muscles don’t grow in the gym while you’re training but it’s when you’re sleeping that growth occurs.
Essential Step #4: Utilize Cardio
Cardio exercise should be part of your routine because it will prevent you form putting on excessive amounts of body fat and keep your heart and blood vessels healthy.
When you’re in mass gain mode, you should limit your cardio to only the days that you’re not training with weights. Stick to low-intensity cardio such as jogging or riding a stationary bicycle at low intensity.
Essential Step #5: Use Supplements Wisely
Dietary Supplements are not essential when you’re attempting to put on muscle mass. However if you do decide to use supplements, go with the basics such as whey protein powder, EFA’s, a multivitamin and creatine.
A protein powder will help you get the required amount of protein that’s needed for muscle growth and repair. EFA’s or essential fatty acids also known as omega-3 fatty acids, will help lubricate and repair your joints as well as connective tissue and reduce muscle inflammation. Omega-3’s will also help in maintaining a healthy cardiovascular system.
A daily multivitamin ensures that your body is not deficient of any necessary nutrients that get depleted during intense training and creatine will help with muscle endurance and strength which directly leads to more muscle growth.
About the Author
Next…
Discover The 18 Worst Muscle Building Mistakes That Will Stop You From Building A Head Turning – Muscular Physique In My Special 27 Page FREE e-Report.Click Here!
About The Author
Adi Crnalic is a Natural Bodybuilding Champion, Certified Personal Trainer And Creator Of The Explosive New Online Muscle Building Course Massive Muscle Building
Shoulder Exercises – The 3 Best Rear Shoulder Exericses
|
|
Ozeri Touch Professional Digital Kitchen Scale (11 lb Edition), Tempered Glass in Elegant Black $26.00 Combining new advanced touch sensitive buttons, a tempered glass surface, and new GFX sensors, the Ozeri Touch is one of the industry’s most advanced digital kitchen scales. The Ozeri Touch Digital Kitchen Scale features an elegant reflective black surface made out of high quality tempered glass that is 4 times stronger than normal glass. It includes 4 high precision GFX latest generation sensors … |
|
|
Single 20oz Sundesa Blender Bottle, Colors Vary $7.85 These are the perfect Blender Bottles! See Testimonies for the Blender Bottle: SIMPLY PERFECT! (Shelley, MD) I have always had a problem with mixing protein drinks. Either the stuff would never mix right, and/or it would somehow leak out of the blender/shaker…plus, I could never expect a lid to fit tight and stay tight while carrying the bottle somewhere. I would never have imagined how well som… |
|
|
Analysis of Beauty, Plate II, 1753.. – Mug – Standard Size $14.50 This mug is created using the finest dye sublimation techniques and creates a stunning dishwasher safe finish. Great as a gift, or for promotional items. Each of our mugs come individually boxed for protection in transit…. |
|
|
Your Heart is a Muscle the Size of Your Fist [Explicit] $7.92 … |
|
|
RIDGID 16-Gallon High Performance Wet/Dry Vac Vacum # WD1637. Professional Wet / Dry Vacs Cleaning Systems. Industry leading power and performance for your cleaning needs. + Special Buy! includes Bonus Car Nozzle. $82.95 The RIDGID 16-Gallon Wet/Dry Vac features a 5 peak HP motor that provides powerful suction for heavy-duty cleanups. The blowing port offers over 160 MPH of blowing capacity ideal for blowing leaves from walkways and decks, and the polypropylene drum resists dents, rust and corrosion. The vacuum has an accessory storage space at the top of each caster for quick access to attachments and includes a … |
|
|
Muscle Driver USA Manila Rope with Plyometric Ends – 2 Diameter M23 Size: 20 ft $133.59 Muscle Driver USA Features: -Manila rope. -With plyometric ends. -Available in several sizes. -Ropes ends are secured with heavy duty polyester boots. -Diameter: 2″. M23 Size: 20 ft… |
|
|
Vinyl Wall Decal Sticker Red Muscle Car size 50inX100in item JH234B_Red $199.95 The newest interior design trend is adding vinyl art on interior walls. It’s easier than hiring an artist and a lot cheaper. The smaller pieces can be put up within minutes. The larger pieces takes a little longer. The decals can be applied to all smooth surfaces, such as walls, windows, tiles, mirrors and doors. Each of our designs come with easy instructions to follow. This is an original design… |
|
|
Jillian Michaels: Shred-It With Weights $3.56 Studio: Lions Gate Home Ent. Release Date: 09/07/2010 Run time: 60 minutes Rating: Nr… |
|
|
Denise Austin: Get Fit Daily Dozen $3.94 65 min. Standard; Soundtrack: English Dolby Digital stereo…. |
|
|
ChaLEAN EXTREME Workout DVD Program: Burn Fat, Boost Your Metabolism & Get Lean $129.99 Get ready to burn fat and get lean with ChaLEAN Extreme, the new extreme workout system that transformed everyone in the test group with 3 simple words: MUSCLE BURNS FATTM. It’s a fact. The more lean muscle you have, the more fat you burn. You can burn up to 60% of your body fat in just 3 months and see visible results every 30 days!• Phases mentioned above, plus:• MUSCLE BURNS FAT GUIDE… |