So maybe you have had a victorious weight loss challenge and you are ready to move on. For those who are lean it is often of interest to get some information on bulking up.
Even with our enlarging girth most of us would still like to lose some weight and get some rock hard muscle to show off. Some people have always been lean and small and have found it hard to gain muscle weight because of a high metabolism. Athletes often need to get some muscle growth so that they are more competitive in their chosen sport. Without good advice it can often be tricky to gain some muscle. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.
At first glance this will look in reverse to weight loss. The first step is to consume a higher number of calories than you are burning. To gain muscle the quantity and quality of food intake has to be sufficiently above maintenance. Whatever muscle building program you embark on will not be successful if your body does not have the right inputs.
It is very good if you steer clear of junk food and focus on other protein choices including lean meat, seeds and legumes. Healthy fats make up an essential part of a good diet and help the body to function correctly. The best sources of this includes flax oil, olive oil, and nuts. Combine this with a fresh and nutritious source of carbohydrates found in fruit and vegetables and you will be on to a winner. It has been shown that supplements are largely unnecessary and better effort is spend on a healthy diet.
To achieve muscle growth progressively heavier weights need to be used so that they are continually stressed. The weight you use will slowly get heavier and heavier as your body adapts to the increasing load. This does take some patience, but it better to slowly gain lean weight than to put on fat.
This is not the easiest thing to do even if you are prepared to work hard and stick with a program but there are a few things that will help. As with a program to lose weight, most of your time should be spent on working on the big muscles, and this could be as much as 95% of your time.
To be successful no more than 5% of a workout needs to concentrate on these simple single joint exercises. These options are additional to any multi-joint workout and not part of the main program.
A good solid program to gain muscle will involve a workout 3 or 4 days per week with a duration of 45-60 mins per workout. An ideal maximum should be around 60 mins to avoid moving into catabolism which will stop the muscles from growing. The goal is to stay in an anabolic state while maintaining a high intensity training session.
A good option to gain muscle weight is to super-set the workout so that you can maximize the intensity. A good idea is to work the upper and lower body with different exercises that do not compete. This could involve doing a super-set of squats and pull-ups followed by a superset of bench presses and deadlifts.
By incorporating a heavy load with good intensity levels on both the upper body and the lower body good results will be achieved. Food consumption can be regulated to meet your goals and maintain your desired body make-up.
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