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Building Muscle Mass – My Top Tips
Building muscle mass is one of the simplest formulas, yet we all hear a million and one versions of how best to do it. So before you start looking for special tips that will make all the difference, check your workout with my must-haves and you’ll learn everything you need to know.
1. Training –
To build muscle, you need to train in a certain way. You have to go to the gym at high intensity and then go out for 45 minutes. That’s right, 45 minutes. This is because after this period your testosterone levels begin to drop and your training becomes catabolic as you watch your cortisol levels rise. So how do you fit a full workout into 45 minutes? It’s very easy because most of the exercises you do in the gym are a complete waste of time, so you start by simply cutting them out of your program. Focus on heavy compound movements such as weightlifting techniques such as bench presses, squats, deadlifts, cleans and presses, pull-ups, and the like. Choose a maximum of 3-4 exercises and train hard for 8-10 reps, ideally failing at 8 reps of 4 sets. You train like this 3-4 times a week and that’s it. Simple. You will never feel like going to the cardiovascular section of the gym or going for a run. If your goal is to build muscle, build muscle, you can play with how nice it looks later. Too many athletes try to build their Adonis frame on day one and three years later haven’t really accomplished anything.
2. Nutrition –
Eat, eat and eat. Bodybuilding is 60% nutrition and 40% exercise, which provides the answer to why so many meatheads who sweat to death in the free weight room day in and day out don’t always make significant gains on a regular basis. Your body needs a lot of fuel to grow, so don’t be shy about calories. The 2 main problems are that people are afraid of gaining too much fat, they restrict their diet and don’t gain muscle, or they eat calories and panic and run. Stop shaking like a little girl, your goals are still valid and you won’t turn into Santa Claus. Now, to get maximum calories, you need to focus on quality food. A trip to the drive-thru after buying 5 donuts is not satisfying. We’re looking for 1-2 grams of protein per kilogram of body weight each day, along with an equal amount of carbohydrates. Your caloric intake from fat should be at least 25% of your daily intake, as consuming less than 20% fat will cause testosterone to drop and temple building to fail. There are many good ways to get healthy fats, including fish, oils, nuts and seeds. This supplement is not meant to include sources of saturated trans fats because they will give you a heart attack, which means you can’t show your results, which is pointless. As is common knowledge, eat small and frequent meals with a mixture of protein and carbohydrates at each sitting. Ideally, you never want to be 3 hours away from a meal and feel free to eat 6-9 times a day using a fistful as your protein/carb source. Always make sure you have plenty of fruits and vegetables, paying special attention to vegetables. Don’t add them to your calories, just load them up. When you exercise, your nutritional needs exceed that of the average man, so this is very important.
3. Drink –
Gobble up water like there’s a drought tomorrow. Aim for 2-4 liters per day. There are a million and one reasons for this, but you’ll have to trust me for this article as I don’t have room to go on forever. If we’re on the subject of a drink, give the alcohol a full drop and don’t touch it! Again, trust me, this will destroy your goals, making your efforts worthless.
4. Rest –
Always get a good 8 hours of sleep a night and when you’re not in the gym, take it easy. Your body doesn’t grow in the gym; it grows dormant, so make your life as peaceful as possible. Not only does this provide optimal conditions for muscle growth, it also prevents stress from sabotaging your hard-earned muscles. Stress is an evil force in the world of muscle building and can be caused by a busy schedule, poor diet, sugar rush and lack of rest and free time. Avoid all these scenarios.
5. Mindset –
Make the decision to commit to a special plan that includes the above. If you don’t have the resources to achieve this, then don’t waste anyone’s time asking them for advice. It’s a waste for someone who doesn’t commit to filling up at the gym and religiously feeding themselves while resting well at home.
6. Review –
Exercise affects different people in different ways, so track your progress and let your body guide you on how to proceed. Be sure to change your routines every 8-12 weeks to keep your body progressing, and if you really need to add a fat loss or CV cycle, you can, just keep it completely separate from lean mass gains. .
In short, my advice for building muscle is to take a strict approach and be serious about your goals. This isn’t a game to be fingered or ‘give away’, it’s a game designed to be grabbed by the scruff of the neck and run. My main pet hates are “I can’t exercise like this”, “I can’t eat this much”, “What if I get fat”, “Do you really have to push yourself that hard?” etc…
My advice to people suffering from these ailments is, “It’s okay, don’t bother exercising. And if you do, get away from people who are committed to their routines.
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