GAIN YOUR MUSCLES !!!
A lot of men want to know just how to get muscles, the problem is
however that most men don't know how to go about building muscle the
proper way. After long hard workouts in the gym, 5 days a week, they
still do not see the gains they want to see. Often times this is when
men get discouraged and can't seem to figure out just what is going
wrong in their workout plan. Well, in this article, I'm going to take a
look at some of the major problems that cause men not to be able to gain
muscle mass.
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Overtraining
This is probably
the biggest issue when it comes to men not being able to put on muscle
mass, they over-train. Over-training is just what it sounds like,
working muscles so much they don't grow because they don't have time to
repair and recover. In the gym, the key is to just stimulate the muscle
and then allow the muscle proper time to recuperate and grow. That is
why I suggest working muscle groups 1 time per week. A full weight
workout at the gym should not take longer than 50 minutes. Anything over
50 minutes and you are really just getting into the area of
over-training.
So just what should you be doing in the gym? Well
in a nutshell, to gain muscle, 4 exercises per body part works great.
Two warm up sets with 12 to 15 reps, two heavy sets with 6 to 8 reps and
then on to the next exercise. Remember, if you are not burning between
reps 6 to 8, you need to go up in weight.
Diet and Nutrition
Here's
another huge area where a lot of men fail, with diet and nutrition. In
order to grow properly, men you are going to have to take in some
serious calories so your body can repair and grow. When you work out you
are burning calories and you need to put more calories back into your
body in order to repair and well you guessed it, grow!
I suggest
eating 5 to 6 meals a day and adding a quality whey isolate protein
supplement. So here's how you do it, if you weigh 100 pounds, you want
to multiply 100 by 1.5. This gives you 150. This is the number of grams
of protein you want every day. So now you divide 150 by 5 to give you 30
and that is how many grams of protein you want per meal. Do this same
calculation for carbohydrates but using the number 2. So in other words,
if you weight 100, you are going to be eating 200 grams of
carbohydrates per day.
If you continue to eat consistently and
take in the proper amount of calories, and the right calories like
protein and complex carbs, you won't have any other choice but to grow
muscle mass!
Consistency
Here's a huge
problem that we all tend to have with everything we try to do,
consistency. In order to really grow muscle mass and make significant
gains, you are going to need to stay consistent. This means no skipping
workouts and no skipping meals. When you skip workouts and skip meals
you can definitely expect to not see any significant gains. The key to
gaining muscle mass is consistently doing a number of things over and
over.
EXERCISES TO LEAN MUSCLE MASS