Most novice bodybuilders ask the same question - “How can i gain lean muscle mass?" Everybody knows how to gain weight, but gaining lean muscle mass with minimum body fat is a totally different story. In this article we will unveil to you, the secrets to adding up muscles mass.
There are two important factors here. The first one is what you eat and when. Then comes the workout factor. Weight lifting is a complicated sport and you need a combination of things to be successful. It's not just about following a given routine like a robot. What you need is balanced food diet, natural supplements and hard work in the gym. Of course, a lot has been said about steroids, but the truth is that the natural way of building strong body is a far better alternative because it does not have any side effects and the muscles will be really strong, instead of fake and pumped up with ‘water’.
You are what you eat. This age-old saying has never sound better. Now is the time of fast-foods, hamburgers, pizza and chips. The foods you consume makes you look the way you are. You have to try to stay away from unhealthy food. Bodybuilders need 1.5 grams of protein per one pound of bodyweight a day. That means that on an average, you should consume at least 200 grams of protein in order for your body to fully recover after a hard day of weight lifting. Because the more proteins you give your body, the more amino acids available in your system so that your body will be less inclined to break down muscle mass for aminos. To keep up your protein intake up, drink a protein shake daily and buy a pack of aminos, like Universal (Uniliver), Weider, American Muscle.
If you want to get big, you have to think big, eat bit and train big. The main idea is that it's better to have 6-7 small meals a day, instead of 2 or 3 meals in which you fill yourself like a camel. That's because it has been scientifically proven that your body can't digest more than 40 grams of protein per one meal. So you can maximize your growth by ramping up six or seven smaller meals a day.
As far as the weight lifting routine is concerned, you must give it all you got. You can’t go to the gym and just play around, you have to train at 110%! Intensity is an essential part of any routine. A lot of people are in the gym, just for the sake of it, fulling themselves into actually thinking that they are doing something. Don't rest for more than 40 seconds between sets. Of course, if you are an absolute beginner or simply your current physique won't is unable to handle intensity like that, consult yourself with a trainer. Having higher levels of intensity increases the level of testosterone and promotes fat burning processes in your body.
Whenever possible, use free weights, instead of machines, because they have superior effect. The novice bodybuilders should follow a workout routine that focuses on the “core” muscle groups – chest, back and legs, neglecting the shoulders and arms, because they receive enough work during the core training. Here is an example routine:Monday – chest, calves;Wednesday – Quadriceps, hamstrings;Friday – Back, abdominals. After following this program for 3 months, you will be ready to step up a bit by adding Thursday as a training day for shoulders and triceps.
A very good weight lifting tip is to vary your exercises, so that your body won't get used to the same stress. You need to constantly shock your body. Simply replace a given exercises with a different every few weeks, or change the order in which you perform them. It's important to base your entire weight lifting routine around the following classic exercises - bench press for chest, squats for legs, barbell rows for back, seated military press for shoulders.
Steve Gargento operates http://www.weight-lifting-now.com where you can find more useful tips on building up lean muscle mass.