Packing on quality muscle mass presents you with the ultimate bodybuilding challenge. If you add weight too quickly, fat gain accompanies your new found muscles. If you obsess over keeping body fat levels low, you likely restrict muscle mass gains. Take a disciplined approach to packing on muscle mass. Use heavy, compound movements in the weight room, eat a high protein diet to optimize muscle gains in minimum time or try using bulking steroids to get the results you are looking for.
1 – Use Compound Heavy Movements
Using compound, heavy movements, like squats, bench presses and dead lifts, places maximum strain on your muscles, which recruits mass gains during rest periods. Working out breaks down your muscles. Stepping outside of the weight room empowers your body to recover. During rest and recovery periods your muscles grow larger and stronger. Free weight movements place a steady amount of stress on your muscles throughout the full exercise range of motion as you need to stabilize the weights to exercise effectively. The continual strain experienced by your body maximizes muscle breakdown, recruiting rapid muscle growth during rest periods.
2 – Perform a low Number of Repetitions
Performing a low number of repetitions promotes mass gain. Doing three sets of heavy weights for eight to 12 repetitions stimulates muscle growth and increases overall muscle strength. Rest for 60 seconds between sets to increase the intensity of your workouts and boost muscle growth. Exercising using a high repetition approach can increase your anaerobic capacity but does little for promoting mass gain.
3 – Eat a High Protein Diet Rich With Complex Carbohydrates
Protein forms the building blocks of a large, impressive, muscular physique. Consume at least 20 grams of protein per meal, taking in clean, lean sources like chicken breast, turkey breast, protein shakes and skim milk. Consume complex carbohydrates like oatmeal, whole wheat bread, fruits and vegetables, to steady your blood sugar levels and accelerate your muscular growth. Complex carbs fuel your muscle building workouts, helping you pump out heavier weights and pack more beef onto your physique. Consuming ample complex carbs also ensures your body uses protein, not as an energy source, but a fuel for your muscle mass gains.
4 – Eat Small Frequent Meals Spaced out Every 3 Hours
Eating small, frequent meals provides your body with a steady flow of muscle-building amino acids and nourishing nutrients guaranteed to turbocharge your workouts. Consuming light meals steadies your insulin levels, helping to prevent unwanted fat gain. Prepare your meals upon waking. Use small plastic containers to divide your portion sizes. Discipline yourself to eat every three hours by using an alarm clock to snag your attention.
Always train with a spotter to reduce the risk of injury and maintain proper exercise form. If you do decide to use anabolic steroids, purchase your gear through an American distributor. Drink at least eight, 8 ounce glasses of water daily to remain hydrated and improve the quality of your workouts.
About the Author: Kelli Cooper is a fitness guru who likes to whip you into shape.