1:Bump Up Your protein
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of body weight daily. To accelerate the muscle building process, I'm advising that you increase your daily protein intake to one and a half to two grams per pound of body weight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than metabolism (getting smaller due to losing muscle mass).
2:Eat The Right Fats
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of body weight daily. To accelerate the muscle building process, I'm advising that you increase your daily protein intake to one and a half to two grams per pound of body weight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than metabolism (getting smaller due to losing muscle mass).
2:Eat The Right Fats
Taking time to rest
between sets allows for immediate recovery within the muscle. That will
enable you to train with heavier weights. It's amazingly simple. Heavy
poundage's (plus good form) equal more mass. My recommendation is to rest
for no less than two minutes, but no more than three minutes, after
each set.
3:Eat Six Meals A Day
I know it is a pain in the neck to eat so often, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.
I know it is a pain in the neck to eat so often, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.
4:Don't Snub Sugar
Fast digesting.simple sugars - get a bum rap. Including simple sugars in the
post training meal helps to suppress the production of cortisol - a
muscle wasting hormone - and promote the release of insulin. Shoot for
80-130g of carbs immediately after training, with at least half coming
from fast burning carbs such as fruit juice, bagels, fat free ice cream
or white flour based bread products.
5:Experiment With Low Reps and Heavy Weight
Include low reps - two or
three per set - and heavy weights in your program, especially with
compound exercises like squats, bench presses and dead lifts. These heavy
multi joint movements are a prerequisite for building a maximum amount
of muscle.
6:Limit Workout Volume
Volume in a workout context can be defined as the number of sets you perform per body part. Doing too many sets promotes metabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller body parts, and 10-12 sets comprising three exercises for larger body parts.
Volume in a workout context can be defined as the number of sets you perform per body part. Doing too many sets promotes metabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller body parts, and 10-12 sets comprising three exercises for larger body parts.
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