9 Tips to help you gain Muscle
There are a couple of reasons why most people fail in their attempt to gain more muscle mass:
A. Improper diet.
B. They lack consistency.
Here's some basic information and things you should be doing to help you bulk up:
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To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).
Start eating six meals per day (space them out to about once every 3 hours)
Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle
Don't Drag it out!
Keep your workouts under one hour. Short and intense!
Bulk the Big Stuff
Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.
Focus on Hypertrophy
You want to hit the perfect amount of reps when you're focusing on hypertrophy (size gain). Too little and you'll be working strength, too many and you'll be working endurance. Focus on 8-12 Reps with about 75 seconds of rest in between sets.
Focus on the whole package
Do only 2-3 exercises per body part. You want to spread the workload, but not overload.
Split the Workout
Split your workout. If you're trying to gain weight you probably have a high metabolism like me, you need to train with more intensity, but less frequently. I personally like a 3 day split for hypertrophy programs.
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest
Drink , Drink , Drink!
Most people walk around in a state of dehydration. This is absolutely counter-productive to fitness goals! Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites. Creatine and Arginine are two of my personal favorites.
Of course always consult your doctor before you start a new workout program or begin a supplement regime.