Big muscles can be attractive, bulging biceps and triceps can draw attention but problem is many men just can't seem to pack on muscle, there are a lot of things it can be blamed on, but increasing muscle mass is not easy, but one thing I can assure you of is that if you work hard, get all the right nutrients and stay consistent it is possible to make major gains blow are five tips I have learned over the years that can have an impact on increasing muscle mass, some of it I have learned on my own and some from some of the big guys in the gym.
1. Lift heavy weight with low reps
There is a lot of controversy to the above statement, yes if you are not careful, lifting heavy can cause injury but there is a smart way to do this, warming up properly and gradually increasing the weight. Some of the biggest bodybuilders in the sport include Ronnie Coleman and Dorian Yates, if you have ever seen any of their videos these guys trained heavy and hard. In order to shock the muscle you need to gradually increase the weight, the muscle will get bigger in order to compensate for the ever increasing load yo make it lift which ultimately means bigger muscles. Try to keep your rep range between 6-8 reps and work with 4-5 sets for each exercise.
2. Training core body parts
One of the biggest mistakes many make is focusing on certain body parts, mostly arms and chest, but in order to gain muscle you need to focus on core body parts, legs, back, chest, exercises like deadlifts, squats are essential for massive muscle growth, if you legs and back get strong benching will be easier and you will build thickness throughout the body making it stronger if core muscles grow so will everything else.
3. Getting enough of the right foods and supplements
One of the biggest mistakes many have is not eating enough of the right foods, for muscles to grow you need to get plenty of protein and carbs, eating lots of beef, chicken and fish which are key for optimum muscle growth, whole grain rice and green leafy vegetables should also be incorporated into your diet, if you feel that you cannot get enough nutrients during the day, you may want to consider taking a nutritional supplement such as whey protein or pea protein to makes sure your muscles are getting everything they need to grow. There are also some really good supplement stacks that can be cycled that will also make sure your muscles are getting everything they need to grow
4. Get plenty of rest
Most people can go by feel on this, overtraining can be counter-productive so make sure you let your muscles get enough rest so they can heal and repair properly which is important for growth, remember a good night's sleep is also essential, that is when you body produces the highest levels of HGH (human growth Hormone) which is essential for rejuvenating the body.
5. Training consistency
In order to make gains you have to be consistent, everyone will have days that they are not 100%, when your not work through it as best you can, other days you will lots of energy and will feel at 150%, on those days take advantage of that situation and train like a beast.
Conclusion
Most of the recommendation above are just common sense suggestions everyone is different so it is important to find what stimulates muscle growth the best for you, the important thing it to listen to your body experiment around and have fun. If you like my article I invite you to visit my blog where I discuss more in depth about Crazy Bulk Cycles for increasing muscle mass.
1. Lift heavy weight with low reps
There is a lot of controversy to the above statement, yes if you are not careful, lifting heavy can cause injury but there is a smart way to do this, warming up properly and gradually increasing the weight. Some of the biggest bodybuilders in the sport include Ronnie Coleman and Dorian Yates, if you have ever seen any of their videos these guys trained heavy and hard. In order to shock the muscle you need to gradually increase the weight, the muscle will get bigger in order to compensate for the ever increasing load yo make it lift which ultimately means bigger muscles. Try to keep your rep range between 6-8 reps and work with 4-5 sets for each exercise.
2. Training core body parts
One of the biggest mistakes many make is focusing on certain body parts, mostly arms and chest, but in order to gain muscle you need to focus on core body parts, legs, back, chest, exercises like deadlifts, squats are essential for massive muscle growth, if you legs and back get strong benching will be easier and you will build thickness throughout the body making it stronger if core muscles grow so will everything else.
3. Getting enough of the right foods and supplements
One of the biggest mistakes many have is not eating enough of the right foods, for muscles to grow you need to get plenty of protein and carbs, eating lots of beef, chicken and fish which are key for optimum muscle growth, whole grain rice and green leafy vegetables should also be incorporated into your diet, if you feel that you cannot get enough nutrients during the day, you may want to consider taking a nutritional supplement such as whey protein or pea protein to makes sure your muscles are getting everything they need to grow. There are also some really good supplement stacks that can be cycled that will also make sure your muscles are getting everything they need to grow
4. Get plenty of rest
Most people can go by feel on this, overtraining can be counter-productive so make sure you let your muscles get enough rest so they can heal and repair properly which is important for growth, remember a good night's sleep is also essential, that is when you body produces the highest levels of HGH (human growth Hormone) which is essential for rejuvenating the body.
5. Training consistency
In order to make gains you have to be consistent, everyone will have days that they are not 100%, when your not work through it as best you can, other days you will lots of energy and will feel at 150%, on those days take advantage of that situation and train like a beast.
Conclusion
Most of the recommendation above are just common sense suggestions everyone is different so it is important to find what stimulates muscle growth the best for you, the important thing it to listen to your body experiment around and have fun. If you like my article I invite you to visit my blog where I discuss more in depth about Crazy Bulk Cycles for increasing muscle mass.