finding it difficult to gain the muscle mass you want? If that’s the case, then your situation isn’t unique.
Firstly, despite the claims made in countless fitness and bodybuilding magazines, it’s unlikely you’ll gain anything near 20 lbs of muscle a month (naturally, anyway) – so being realistic with your goals is very important. There’s no denying that successful muscle growth requires determination, consistency and patience.
However, following effective training principles for gaining mass can make a real difference if you’re currently not doing so. Countless people head out to the gym every day with the best intentions, but it’s all too easy to waste your time when if you’re not training optimally. With this in mind, here’s 3 key principles for improving your mass gains in the gym.
Tip 1 – Progressive Overload
Have you ever heard of progressive overload? If you’re not applying this technique, then you’re very likely to be training in a ‘less-effective’ way. Progressive overload is actually quite simple, it just means making sure you’re increasing your rep count and ‘weight lifted’ each week. Obviously, you’re not going to make huge leaps week in, week out – especially if you’re no longer a newbie. But you should always prioritize adding weight and reps to your lifts.
If you keep lifting the same weight every week, then you’re not placing the required ‘overload’ on your muscles, so they’re unlikely to grow any more than they’ve already done. Realize that muscle growth operates like a ‘defense mechanism’ to protect your body from the damage caused by your exertion. If you’re not training with full intensity and pushing yourself with every set and every rep, then you’re not realizing the full potential of your gains.
Tip 2 – Protein Intake
Now, even if you always push yourself in every workout, and you turn up at the gym every day on time – you still won’t reach your full potential if you haven’t got your diet handled. The vital nutrition step to get right is your daily protein intake.
In general, it’s best to shoot for 1g of protein per 1lb of bodyweight. So if you weigh 180lb, then you’ll need 180g of protein each day. While this is merely a ‘rule of thumb’, it’s proven to be very popular in bodybuilding circles over the years, and for good reason: it works.
Tip 3 – Creatine
While you don’t need any fancy or expensive supplements to gain muscle, one of the few legal, natural substances that can increase your gains is creatine.
Several studies have been conducted into creatine use over the years, and the results have been more than favorable. In general, creatine will improve your muscle mass, boost your strength, and give you more endurance in the gym – allowing you to squeeze out those last few reps.
If there was only one supplement you could take when it comes to building muscle, then creatine is the obvious choice. Fortunately, it’s also very affordable. You only need the basic ‘creatine monohydrate’ to see excellent results, so you really don’t have to buy any complex ‘blends’ and formulas with a host of additional, unnecessary ingredients.
Summary
Overall, building muscle mass doesn’t have to be overly complicated. While there are specific rules and principles you need to follow if you want to ensure optimal results, it’s a relatively straightforward process once you understand the fundamentals.
When you follow the advice you’ve learned in this guide, you’ll already start to see more progress than you might have experienced so far. And once you see the look on the faces of all your friends, you’ll realize that making this goal a reality was totally worth it..
Are you sick and tired of not getting the results you want from your bodybuilding efforts? If you feel this way, then take a look at Muscle Building Answers – you’ll discover proven principles for building muscle, cutting fat, and building the physique you’ve always wanted