Muscle Gain

The type of life style we have adopted now makes staying in shape a necesity for health purposes. The hastle and bastle of the life now is drifting the people towards unhealthy living. Junk food and soft drinks are a favorite in the younger generations and this is giving rise to cardio problems. To counter this regular session in the gym is necessary; it burns the fat and keeps the user fit and healthy.

 

There are six Golden rules for muscle gain and are discussed here.

 

#1 Doing Less Will Result In Better Results: focusing on intensity instead of duration of a workout

 

Some people believe that the more you work out the more you gain muscle. This concept is absolutely wrong. Muscle gain can be halted if working out more than an hour. Do less work in the gym, but focus on quality work. Work on those angles, this will increase the efficiency of the muscle gain.

 

#2 Only Do Minimum Amounts of Cardio: less cardio work when trying to gain muscle 2-3 sessions per week

 

Pick the cardio exercise that you love to enjoy. This will keep you busy and you will enjoy the work out. Don’t over do yourself, as this will put too much strain on your cardio muscles. Try all the exercises first to find out the exercise you enjoy most. Get your trainer to help you out in finding the optimum duration.

 

#3 Keep Eating A Clean Diet: Diet must still be about 70% clean calories (no junk)

 

Junk turns your work out in to junk. In order to gain muscle a proper healthy diet is very important. Try to eat boiled food, eat white meat more, lower the beef intake and cut down on fried products. The more oily food you eat, the more you end up on the flabby side. Avoid soft drinks as well as they do no good to the body. Drink water through out the day as it will keep you hydrated and also don’t drink water before the work out.

 

#4 supplements to use: fish oil, multivitamin, protein powder and creatine

 

Muscles need protein to grow. A good intake of proteins will be a plus point for your work out. If you do not have enough time for taking the proteins the organic way, supplements wont hurt. Match your work out intensity with your supplements intake. Fish oil and multivitamin are very affordable supplements. Protein powder and Creatine cost more but are more effective. Consult your trainer before you start using these supplements for muscle gain.

 

#5 Pick Compound Exercises over isolation: exercise selection importance

 

Instead of working out on a single muscle, it is better to compound exercises which target multiple muscles at the same time. This saves time and keeps the work out gainful. This also keeps the muscles in motion just like in the real life. Our favorite compound exercises are bench press, rows, pull ups, dips and dead lifts.

 

#6 Pay attention to recovery

 

Our body is similar to an engine. You out do your self and it goes into a seizure. Just like the engine our muscles need a lot of rest after work out. This prevents muscle damage and the most common problem called the muscle burst. Make sure you take a regular sleep and a body massage once in a month also keeps the muscles relaxed and help more in muscle gain.

Tags: muscle gain, Muscle Gain Advice, Skinny Guy Muscle Gain
Filed under: building muscle