Fitness advice
17 Tricks for Building Mass
Young Muscle Magazine
 Mike with Young Muscle Magazine It’s Winter time, also the time of the year to gain some extra muscle mass. Since we don’t have to worry about the beach for now, why not concentrate on filling up that sweat shirt with the biggest muscles possible. Lets face it, there’s not to many disadvantages to throwing on a couple of more pounds of muscle. Here’s 17 tips and secrets for adding some additional muscle mass.
1. Add Dumbbells and Free Weights into your workout routine
The greater range of motion demanded by dumbbells simply forces your body to use more secondary muscles resulting in a more complete build of the targeted muscle.
2. Eat 5 to 6 meals a day
Eating more less food more frequently never allows the body to steal energy from your hard gained muscles. Constantly supply your body with a steady flow of nutrients to maximize muscle storage
3. Include 30 grams of protein 5-6 times daily
You need protein for your muscles to grow. Include lean meats, as well as protein supplementation to yield the benefits of a variety of proteins. Protein has to be consumed in moderation since our bodies have no ability to store protein. Any protein in excess to 30 grams will not be properly absorbed, and deems no additional benefits.
4. Carbohydrates are a MUST for building muscle
Most people fear carbohydrates because Dr. Adkins got rich brainwashing society that carbs make you fat! Carbohydrates are important because they boost levels of the anabolic hormone insulin, stimulating muscle growth
5. Include Casein Protein in your night time snack
Casein Proteins prevent the body from leaving an anabolic state and entering catabolic state. This is possible because Casein proteins are slow digesting proteins that are constantly feeding the muscle nutrients enabling them to grow for a longer period of time.
6. Weight-train 3-5 days per week
In order for your muscles to completely recover and grow you must incorporate rest days into your routine. A common mistake is working out too often and not giving your muscle fibers an opportunity to grow back stronger. Try a routine where you train two days then take a day off.
7. Compound Exercises increase Testosterone
These exercises (squats, bench pressing, dead lifts, pulls ups, and dips) require more energy to perform, and lead to optimal muscle growth. There is also evidence linking compound exercises to increased testosterone and growth hormone production. Compound exercise should be implanted into every workout.
8. Decrease rest between sets
Longer workouts lead to increased production of the regulatory hormone cortisol. Cortisol can disrupt your hard gains and delay muscle growth. Try to finish your workout in one hour to prevent this from happening
9. 50% of your daily calories should be from carbohydrates
Carbohydrates include fruits, vegetables and whole grains. That means half of your daily calories. The majority of people don’t meet the recommended daily allowances of 2 cups of fruits, and 2 ½ cups of vegetables.
10 Drink lots of Water
Water is the most crucial and essential compound there is. Water enhances the absorption of protein and carbohydrates ensuring you get the most out of your food. Water is also responsible for regulating levels of vitamins and minerals in your body.
11. Consume a Whey Protein Shake Directly after Training
Whey Protein is fast digesting, making it ideal for post work out shakes. Consumption of Whey Protein upon completion of training will immediately stimulate protein synthesis leading to increased muscle mass.
12. Restrict Cardio
Cardiovascular Exercise or any aerobic activity burns excess calories that your trying to store. Cardio should be limited during periods when your training to gain additional muscle.
13 Stack your diet with Antioxidants
Heavy weight lifting triggers a great deal of harm to your internal cells. Antioxidants such as Glutamine, Vitamins A, C, E, and Beta Carotene protect and repair bodies cells from damage.
14. Surprise your muscles with different exercises
Your muscles adjust and get used to the same movements, not allowing them to reach there fullest potential. By performing a variety of exercises you never allow your body to get used to a certain movement resulting in constant muscle gains.
15. Train your Legs for overall body strength
Training your legs will help you gain muscle weight, and not to mention make your whole body stronger. Squats are by far one of the most complex exercises requiring a great deal of core strength and stability as well. Legs should be trained just as hard as upper body for optimal muscle gains.
16. Stretching after workouts makes you stronger
The build up of lactic acid is the primary reason for muscle soreness. By stretching after a workout you are forcing the lactic acid out of the muscle and limiting the damage done. This in turn will allow you to recover quicker and get back into the weight room
17. Your Muscles Don’t Grow in the Gym
Allowing for proper rest is a key factor in increasing muscle mass. You should be getting no less then eight hours of sleep daily allowing for optimal muscle growth. Your muscles repair and grow when your resting, not while your working out.
Our model Mike Bellantuono is one of the founders of Young Muscle Magazine. Click Here to Subscribe.
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