Build Big Muscles Fast – Gain Muscle Mass Guide
So you want to build big muscles? Simple isn’t it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-
a) Eat and Eat – To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?
2) Protein – Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.
3) Supplement – If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.
4) Weight Training – You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.
6) Compound Exercises – Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.
7) Get Enough Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.
8) Get Enough Sleep – Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder’s physique of which I cannot cover in just an article here. So do research for more knowledge.
So you want to build big muscles? Simple isn’t it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-
a) Eat and Eat – To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?
2) Protein – Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.
3) Supplement – If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.
4) Weight Training – You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.
6) Compound Exercises – Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.
7) Get Enough Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.
8) Get Enough Sleep – Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder’s physique of which I cannot cover in just an article here. So do research for more knowledge.
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Beginner Bodybuilding Guidelines & Tips
1) The first thing an absolute beginner should do is visit his/her doctor and get the all clear to begin a workout program that will include cardiovascular and weight training.
2) Decide on what are your goals. Do you want to lose body fat and tone up or do you want to gain weight? Doing both at the same time can be achieved too but is very difficult and can lead to zigzag diets.
3) A general guideline is that if your body fat is below 14% you should be ok to bulk up and gain some weight and body fat. If you are above 14% then you should try to first lose some fat and then try to gain the weight. Generally anyone who has a body fat percentage of over 30% is considered to be obese.
4) Have a set nutrition plan before you begin training. 5-6 meals a day are an absolute MUST whether you want to lose bf or gain weight.
5) Have a set training regimen. If you have to, hire a personal trainer for a couple of sessions to show you how to perform the basic exercises. Ask for advice on your routines, either from knowledgeable people in the gym or in our forum.
6) Choose a gym that will have all the basic equipment (benches, squat racks, smiths etc). If you go during peak hours (5pm-8pm) you should try and join the gym with the most equipment around. This will help you finish your workout faster and not wait for someone to get off your machine. Make sure your gym has personal trainers and helpful staff. Cleanliness is also a MUST!
7) Don’t just go to the gym to train chest and arms! If you want your progress to be fast you MUST train all muscles at least once per week.
8) Do not tax your body with unnecessary time in the gym. Go in, train hard and get out of there as fast as you can! Growth takes place OUTSIDE the gym while you are eating healthy meals and while sleeping and resting.
9) Cardio training is a good tool for all beginners in order to help them gain some cardiovascular strength for strenuous weight workouts.
10) Always remember that you will progress faster if you contantly apply the following equation to your lifestyle:
TRAINING + MEALS + REST = GROWTH! If one or more components are missing, growth simply won’t take place and you’ll end up being very frustrated.
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When Is Best Time To Eat Protein For Building Muscles
Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.
It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isn’t it?
So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?
•Eat protein first thing in the morning – After a good night’s sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.
•Eat protein between your meals – To keep protein flowing in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Casein protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.
•Protein before/after gym workout – It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. Then take whey protein again after your workout along with some carbohydrates to repair your muscle cells after you have damaged them during your workout.
•Protein before bed – Since you will be going without food for many hours when you sleep and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before you sleep. As casein protein is slow to digest, it will continuously feed your muscles for as long as seven hours when you sleep and thus encouraging your muscles to build and grow.
So now that you know when is the best time to eat protein and to encourage building muscles, follow these tips and see your muscles growing like you have never seen before.