had a lot of requests to put a short write-up on gaining
muscle. In this article I'm primarily talking about
men who want to bodybuild and gain a muscular physique.
Women should of course try and gain lean muscle as well.
This will help speed up the metabolism and create that
nice lean, tight look that we all strive for.
my experience gaining muscle is harder than losing fat.
A lot of people will disagree but the truth of the matter
is that if you are a male of average height and build,
you would be doing excellent to put on 2-5kgs of pure
muscle a year. That is with a structured, personalised
training program. And eating the right foods with the
right combinations, portions, breakdowns of macro nutrients
was a very thin 52kgs before I started doing weights.
So I know how hard it really is. I'm only 72kgs now
and I've been training for over 16 years. And I've lifted
some pretty heavy weights over the years. My best squat
was 200kgs for 8 reps and I deadlifted 220kgs for 3
reps. That's at a body weight of about 78kgs which was
about 2 years ago now. Some years more consistent than
others due to injuries, work and study committments
are some tips to gaining muscle mass:
Make sure you are doing the mass-building movements.
The deadlift, bench press, dips, chins, bent over rows,
d/b presses, millitary presses, squats, lunges etc.
These are compound exercises which allow you to use
heavier weights. This in turn will put on some mass.
Make sure your eating enough. To really gain substantial
muscle mass you need to be eating at least 4-6 meals
per day. Any less and you are wasting your time in the
gym. I know bodybuilders who eat 10 meals per day. This
includes protein shakes but I created a diary for one
of my bodybuilder friends which contained a space for
10 meals. He went on to win the Mr Natural Sydney title
Don't be fooled into doing a "dirty" bulk.
Lots of people will tell you to just eat anything to
get big. This is bad advice. Any extra calories will
get stored as body fat. And if you let your bodyfat
get above about 20% when you diet down you will risk
losing too much muscle as a consequence. Eat big but
eat clean. Many good healthy meals of complex carbs
and quality protein and some good fats.
When training with weights you need to train for intensity
not duration or volume. When you are in the gym don't
train each bodypart for more than the required number
of reps and sets. For example if I train chest, I will
only do about 10-12 sets in total. Any more for me and
I lose the pump, my testosterone and growth hormone
levels diminish and I'm left feeling flat. No good!!
Hit the weights hard with perfect form and then get
out of there to rest and heal. Cardio can be done afterwards
but only easy and only for about 20mins.