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Gaining Muscle Slowly - The way to get Quality Mass


BodybuildingPro.com Training Database Advanced Training Tips Gaining Muscle Slowly - The way to get Quality Mass


Although you hear all the time of cases where young people gaining 25 pounds of quality muscle mass in a year, the true key to building muscle is to understand and be aware of your genetics and not fight stubbornly to make gains your body won't allow. If you are genetically able to gain 25 pounds of muscle mass in a year, then consider yourself lucky and strive to keep every pound.

Here are some tips below which will help you to make good progress in the gym and ensure your gains are of the highest quality possible:

  • Be patient
  • Be consistent
  • Focus on compound movements and basic exercises
  • Focus on diet & nutrition
  • Remember rest and recuperation


Be Patient

Many people who want to gain weight quickly will eat as much as they possibly can to gain as much muscle as possible. While all that food and protein may help to gain muscle, the fat gains that go along with it are not desired, and will hinder their ability to regain a cut condition in the future. Although it is certainly possible to go from a heavy bulk to cut up contest ready ripped condition, it has been empirically proven that it is a lot harder on the system to endure such massive weight changes. This can cause stress on the entire system, as well as difficulty regaining muscle mass quality. In general - Take it slow! Be patient and you can still maximize your genetic potential through eating an appropriate amount of food without gaining all the unwanted fat. Be patient and you will make gains you wouldn't have thought possible in no time.

Be Consistent

There are some times where it is very important that you don't train. Those times include when you are ill, injured, overtrained or experiencing too much stress in other areas of your life to be able to handle intensive training. Every now and then, a compassionate leave from bodybuilding may be needed for short periods of time. Also, taking a week off every now and then may even help you progress towards your goals faster than before. However, all of those reasons aside, you should make it a goal to get to the gym for every scheduled workout. Workouts missed for no good reason are a hindrance to bodybuilders goals.

Focus on Compound Movements and Basic Exercises

Why stray away from principles which have been proven effective time and time again? We all know some exercises work extremely well. The bench press, deadlift, and squats are three excellent examples of movements which have stood the test of time for their mass building abilities. It has been said that these three compound movements result in the release of more growth hormone than any other bodybuilding movements. So, in other words, not only will you gain muscle in the areas you work through these movements, but also make overall gains thanks to them. Other than the three compound movements, exercises which work more than one muscle group together are among the best to include in your workout program. Some of these exercises are listed below:

Basic Exercises
PRIMARY MUSCLE GROUP INVOLVED EXERCISE
Traps Upright Rows
Lats Chinups, Barbell Rows
Hamstrings Lunges, Lying Leg Curls
Quads Squats, Leg Presses
Chest Regular and Inlcine Bench Presses, Dips
Shoulders Militay Press, Dumbbell Presses
Triceps Close Grip Bench Presses
Biceps Standing Barbell Curls
Forearms Barbell Wrist Curls
Calves Standing Calf Raises
Abdominals Crunches, Hanging Leg Raises


Focus on Diet

Although overeating is not a good idea because of the gains in bodyfat that usually accompany it, in order to bulk up, eating above and beyond you usual calorie consumption is ncessary. A high calorie, high protein diet is a good bet to gain muscle mass if coupled with a consistent weight training schedule. Regardless of bodyweight, you should make it your goal to consume one gram of protein per pound of bodyweight. As for numbers of meals per day, it is always said that more are better. Six meals a day is better than three because it gives your body a steady flow of nutrients during the day. It is also a lot easier for your body to digest food if consumed in smaller quantities. All of this means that you are better off from both a health and a bodybuilder's perspective to eat smaller meals more frequently during the day. If your diet is good, and you feel you will benefit from the use of supplements, feel free to include them. If you follow the directions and take supplements safely, they will provide you with even more success than diet alone. Post workout protein shakes are also a smart idea.

Remember Rest and Recuperation

This part is often neglected. It is extremely important that you wait until your muscles are fully recovered before working the same muscle group again. Simple tip: wait at least until your muscles are no longer sore before proceeding with another workout of the same muscle group. If your biceps are still sore by the time your next scheduled biceps training day rolls around, skip it. Soreness is a sign that your muscles have not fully recovered from your previous workout and mean that you should wait until they have before carrying on. Usually, the rule of thumb is that you should wait a minimum of 72 hours before working the same muscle group again. And don't forget to sleep! Try to get a good 8-10 hours of sleep a night. If you do so, combined with only working out when your muscles are ready, you should ensure quality muscle gains for the workouts ahead!

Following the simple rules above, as well as a positive attitude will help you achieve your bodybuilding goals. You can do it all with a little time and patience!

Take care,

Matt Canning
webmaster@bodybuildingpro.com

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