The Top 10 Rules To Gain Muscle Mass
loading…
Gaining muscle mass and rippling biceps is any bodybuilder’s dream. However, this is easier said than done. It requires phenomenal discipline, devotion to your workouts and a strict control over your diet.
If you want to gain real mass there are some simple and straightforward rules to be followed. Here are some of them.
Top 10 Rules To Gain Muscle Mass
Use Free Weights
Machines are great for building muscles but you getter better mass with the use of free weights. Heavier free weights ensure that you use proper form, technique and a wider range of motion.
Photo Credit: Bestbeauty-tips.com/2011/05/16/taking-care-of-your-body/
This essentially translates to a larger group of muscles being used and exercised at the same time so the results are much better.
Work 2-3 muscle groups at the same time
Try doing chest flies with single leg raises to work 2-3 different muscle groups in the body. This is a good regimen especially if you are heavily into interval training as it exercises the Pecs, shoulder and leg muscles.
Work on the Weak Areas
While your entire body needs a workout, concentrate more on areas which are weak and need improvement. The common weak areas are abdominals, back and arms, which require a lot of training to get into shape. This will also help you to get rid of flab.
Experiment
Even muscles hit a plateau after some time. Try to make your workout challenging by using different exercises for the same body part. This will always keep your muscles in peak condition and strength.
Photo Credit: Freefitnesstips.co.uk/gain-muscle-mass.html
Do not Get Injured
Do not get too enthusiastic and over work your muscles. They too need rest. Overworked muscles are more prone to injury. Give them rest. Concentrate on the quality of exercises rather that the quantity. This will give you enduring muscle mass.
The Sets and Reps
The number of sets you do and the number of reps in each set will determine your overall muscle mass. Consult your trainer and chalk out an optimal number of sets and reps. Ideally if you are a new comer, 2-3 sets per exercise with 12-15 reps is sufficient.
Do not Count
Some of us go on a counting spree, the more the exercises, the better the muscle definition. This is not true. 4-5 exercises for a muscle group are sufficient as long as you are doing them with the right form, weights and technique.
Photo Credit: Mymuscletraining.com/how-to-lose-weight-and-gain-muscle-fast-burn-fats-while-building-muscles/
Perform until Fatigue
Your muscles should be worked until they reach a point of muscle fatigue. Work them to the rep where you feel your muscles are about to burst and you simply cannot do one more rep. This will help to tone your muscles.
Alternate With Heavier Sets
If you are finding that you have gotten accustomed to a weight, try interspersing one set with heavier weights. This should make your workout more challenging.
Eat Protein
Protein is the building block of muscle so make sure you eat enough protein. Without protein, your muscles will perish and die a natural death. Eat it in moderation though with a well balanced diet. Avoid junk food if you are heavily into weight training.
loading…
