The Best Way To Gain Muscle
Q: What is the best way to gain muscle fast?
Wondering how long you should be lifting for.
Wondering how much weight you should be lifting.
Should you run? Do Push Ups?
Do your arms, calves, and abs need work, but you're not sure what you should do?
Wondering how long you should workout for, what foods you should be eating and what you should be drinking?
You should be eating a lot of vegetables, fruits, milk, eggs, nuts and lean meats, combined with a moderate amount of whole grain foods. You need to stay away from junk food and processed food. You should drink, milk, obviously and a large amount of water. You can drink moderate amounts of juice as well as tea and coffee. Limit the amount of soda you drink, diet included and avoid energy drinks.
You should be lifting for as long as it takes to finish your workout program, and you need to be lifting weights that challenge you, but that you are able to handle without sacrificing technique.
Proper Lifting Routine
- Starting Strength
- Bill Starr's 5x5
- Stronglifts 5x5
- Texas Method
- Westside for Skinny Bastards
- Sheiko
- Wendler 5/3/1
You will be able to get a lot of good lifting advice if you search the routines found above.
If you are following a proper lifting program and getting enough sleep you should see muscle growth. If you don't it means that you need to be eating more food.
When it comes to working your arms, calves and abs, you should be focusing on bigger lifts like squats, cleans, presses and chins. After doing your main lift you can include some exercises that target those specific areas, although it is best not to do too much, and try and limit it to just a few sets.
Sit-ups and push-ups are good. But, if you are not adding weight these exercises will become about endurance, which can be a good thing if that is what you are aiming for, but it won't help you to add muscle or boost your strength. They can be included as part of your cardio.
If you enjoy running it can also be a very useful part of your cardio, but remember that cardio isn't limited to running. If you do not have a specific goal laid out in front of you then you should focus on whatever you enjoy the most, and gets you breathing hard. Swimming, running, cycling, jumping rope, rowing and bodyweight circuits are all quality cardio workouts. You can even do a little of each of them as long as you are working hard.
If you want to learn more about lifting you should check out Powerlifting, Strongman and Olympic lifting. Even if you are not interested in these sports, the basics will teach you how to get bigger and stronger.
The Best Way to Gain Muscle Mass
Why is it that many people workout, but can' seem to gain muscle? Want to know why? It's because these people are spending their time at the gym moving weights but not working out with them. They believe that just because they are able to move the weight, they're using the right weight in order to gain muscle fast.
Quality gains can only be achieved through the use of the right amount of weight. Your muscles can't tell how much weight you are lifting, if you are moving the weight through the use of momentum. You may in fact need to be using heavier weights if your body has adjusted to the poundage. However, someone who has 14" arms shouldn't be attempting to lift the same weight as someone who has experience lifting. It is important to ditch your ego, head to the gym and workout, while not cheating your gains; using weight that you are able to move under full control.
Too many people bounce weights off of their chest, arch their back and swing the weights back up again. This is not proper technique, and it doesn't work. Remember that the purpose of going to the gym is to stimulate muscle growth, not to show people how strong you are.
You need to own your capabilities. People run into this problem often. They add too much weight to the bench and end up performing with terrible form, but you need to remember that if you do go about your workout in this manner you will not see any gains the next week. People also tend to over estimate their own strength. They will start with 135 on the bench and then go straight to 225 and then force out 4 reps. In reality they should be lifting 155 to 165.
Strength will be achieved in time, but you have to a plan. A good pan is:
Create a simple and honest pyramid of what you can actually do without sacrificing form. Week after wee add 21/2 to 5 pounds onto the bar, on the 3rd and 5th set. You will slowly see results. Take your time and this method will lead to gains. Don't expect to be able to lift 50 pounds more than you were able to a week before. 2 pounds of extra weight is great.
You need to a smart lifter and not let your ego get in the way. If you pick up a weight and it seems too heavy, find one that feels better. Many people injury their back while performing chest curls which is a shame, since chest curls don't work, and they never did. The only thing they do is add to your ego, and not your muscles.
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Muscle Building Program Recommended - For all those who want to learn how to gain weight & build up muscle fast, we have the answers for you.
