Archive for August, 2007

How To Build Fast Muscle For Hard Gainers

You constantly hear about people who desperately are trying to lose body fat. However, occasionally you hear about people struggling to keep weight on. They complain they are too skinny, and no matter how much they eat, or how hard they workout, they just can’t seem to build fast muscle.

Their natural bodybuilding dream of adding ten pounds of muscle mass quickly turns to frustration, and disappointment. This generally leads them to either quit all together, or spend even more, determined time in the gym trying to build any kind of muscle mass.

Hard gainers, please read closely! There is hope for you. You can gain muscle mass quickly as long as you train intelligently.

In a recent interview with a national newspaper I was asked how I would help a so called “hard gainer” grain muscle weight in a healthy manner. My specific answer is listed below in 5 simple build fast muscle tips.

1. Workout Less

You are probably muttering less is suppose to say more. Nope! Working out less is a main key in helping hard gainers break through the threshold. Immediately decrease your natural bodybuilding sets to one per exercise, and only 2-3 exercises per muscle group. However, when decreasing your sets, it is imperative that you increase your exercise intensity. That means performing the set to momentary muscle failure. Please note: That one set is the set that counts, but light warm-up sets are recommended.

2. More Days Off

Yes, instead of increasing exercise, hard gainers must take even more days off between training sessions to allow full muscle recuperation and growth. Some individuals may need to take up to 10 days off between hi-intensity muscle building sessions. It is important to remind you that fast muscle mass is gained between workouts, not during workouts.

The workout less strategy also prevents you from burning a huge amount of calories. Instead, the calories can be used for muscle growth.

3. Limit Cardiovascular Exercise

You read that right. Yes, limit any other exercise that will catabolize your muscle mass. Your goal should be to decrease the amount of calories you burn. Your furnace like metabolism is already blazing.

4. Determine Calories Needed

The next step would be to figure out, exactly, how many calories you need to maintain your bodyweight. With this number you can find out how many additional calories are needed to gain weight. If you don’t know your maintenance number, how do you know where to start?

Start out by recording everything you eat for one whole week (portions and all.) Get a calorie calculating book, or resource and figure out the amount of calories you took in. I am assuming you have not modified your diet, and the scale showed a zero weight gain or loss for the week. Take that number and add 500 additional calories each day consistently for 7 full days and beyond. Keep a close eye on the amount of calories you are taking in.

If you are having trouble keeping your calories up, resort to liquid shakes for diets supplementation.

5. Track Your Progress

If you are not measuring you workout weight, and reps, how are you going to know what you need to beat the next workout? Track it! Don’t walk around the gym lost like most people.

It is also important to track your weight and caloric intake to determine if you are staying at that plus 500 calorie mark each and every day.

By following these five simple strategies, you will be able to build fast muscle just like individuals with slower metabolisms. Your natural bodybuilding results will not only soar, but the scale will also. Hard gainers, don’t give up! There really is a trick to it.

*** Attention: Ezine Editors / Website Owners ***

Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!

Jim O’Connor – Exercise Physiologist / The Fitness Promoter

Copyright (c) – Wellness Word, LLC
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About The Author

Jim O’Connor is an Exercise Physiologist, author, and publisher located in Beverly Hills, California. He combines his education with practical knowledge to promote BodybuildingHub.com. Visit www.BodybuildingHub.com to build muscle fast.

Quick Tips to Gain Muscle Mass

Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type. Here are some tips to help you gain muscle mass.

#1 Weight Train

Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

#2 Eat more Calories

To gain mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts. However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle.

#3 Eat more Protein

Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight.

#4 Eat Fat

Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats.

#5 Drink more Often

To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one.

#6 Take a Multi Vitamin

If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi vitamin tablet.

#7 Stop all Aerobics

In order to put on serous mass you need to stop all of your aerobics. If you do need to carry with it remember to limit it to once every week or once every two weeks.

#8 Take ample Rest

Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking days, even weeks off from training will only benefit you.

Be patient and consistent. You may have the best diet, the best training schedule, join the best gym but without consistency it’s all worthless.

About The Author

Indy Stewart also writes on Muscle Building. More info: http://www.bigmusclesbuilding.com/building-muscle-men.html.