So…you go to the gym, you do your time; you grow bigger muscles – right?
Initially, this is probably the case.
Then things seem to slow down and your efforts appear almost in vain. What’s going on?
Read on my friend – in this article ‘Big Muscle Gains; 5 Tips To Supercharge Your Growth’ I give you the most overlooked factors in making continued progress and how to correct them.
1. Eat to Grow
It does not take long around the muscle building community to realize that eating is as much a requirement of gaining muscle as lifting the weights is.
However, the points that are crucial in adding quality muscle mass are:
- What to eat
- When to eat
- How much to eat
Of course, we are all different. Not just in body composition, also in our goals and starting points.
The good news is – there are scientifically proven methods you can follow to meet each of the points above.
Basically, you want to eat clean.
Good quality animal proteins (eggs, lean beef, skinless chicken breast, turkey, salmon, tuna, whole milk, cottage cheese) along with brown rice, vegetables, fruits and salads. Non animal proteins are also good such as tofu, tempeh and pulses.
For a comprehensive look at nutrition for muscle gain, have a read of my article: Muscle Training Diet Plan.
This could be one of the most overlooked requirements for making worthy gains with muscle building. I am too often guilty of it myself.
You’ve heard it said time and again – Rest to Grow.
You grow when you sleep – not when you lift.
To hit pay dirt for your sweat in the gym, you must give your body a minimum 6 – 8 hours of quality sleep each night.
An added bonus, if you are able, is to also have one or two naps during the day – even as little as 20 – 30 minutes.
The importance of quality sleep for muscle growth can not be overstated.
3. Train for Growth
Yeah, I hear you – this should be a no brainer.
Thing is, with all the information out there it is all too easy to get caught up doing a whole bunch of exercises for each muscle group.
Not to say these exercises don’t have their place.
However, cable cross-overs and lateral raises ain’t gonna pack on the mass.
You want to be doing the big movements that hit several muscle groups.
Compound Lifts –
Squats, Dead-Lifts, Bent-Over Barbell Rows, Standing Barbell Press (Military Press), Barbell Bench Press.
For more on compound lifts Click Here
4. Train Hard
You want to pack on pounds of muscle right?
Well…there is no use in fussing about with 10 reps of this and 10 reps of that.
You’ve got to train hard and lift heavy. In order to lift heavy you must get stronger – get stronger, lift heavier, get bigger!
Base your workouts around the Big Moves, as listed in Tip #3, and mean business.
You Need to Lift Heavy to Grow Stronger, Denser Muscles – Period.
5. Pre and Post Workout Nutrition
Although point #1 discusses in brief the importance of good nutrition, for your muscle building efforts, it is paramount you get the timing and balance right when it comes to your pre and post (before and after) workout meals.
A lot of gym goers chug down a protein shake not long before their workout and maybe one soon after – that alone is not good enough. At least not if your goal is to get the most you can out of every workout and make quality muscle gains.
So, to get maximum results from your workout, try these suggestions:
Pre-Workout Meal –
- Consume a meal consisting of a good lean protein source such as lean beef or skinless chicken breast along with a good complex carbohydrate like brown rice. If vegetarian, opt for something like tofu for protein. This meal needs to be eaten about 2 hours prior your workout and will make a BIG difference in your strength and endurance levels.
- I also recommend 25g of Whey Powder with 5g of L-Glutamine and 2g Creatine taken around 40 minutes out.
- Around 20 minutes from your workout, you will want to try throwing down a quality pre-workout mix. I personally recommend ASR Invincible – Read My Review Here.
Post Workout Meal –
- Now again, this one is really, really important. If you want to make solid muscle gains, you need to take advantage of the post workout ‘anabolic window’. In short – after an intense workout, your muscles are depleted and ready to suck up much needed nutrients. Otherwise you have the reverse happening where your muscles enter a catabolic state meaning, basically, they cannibalize themselves for the held protein.
- Here you want to consume a fast absorbing protein along with a simple carbohydrate. For example: Whey Protein Isolate 40g/Maltodextrin 30g as soon as possible.
- I also recommend adding L-Glutamine 5g and Creatine 1.5 – 2g
- 60 – 90 minutes after this, get your self into another solid meal of lean protein and complex carbohydrates.
Click This Link For more information on ‘The Best Mass Gaining Supplements’.
There you have it.
Follow these five muscle building tips to really amp up the results for your efforts in and out of the gym.
Of course, there are more variables involved within each of these points. However, just knowing these and applying them, as I have presented here, will give you a leap ahead in your goal of achieving big muscle gains.
As you become more familiar and explore the variables your gains will become consistent and impressive.
If you have any questions or relevant information you would like to share, please leave a comment below.
Train Hard, Train Well, Train Safe.
Founder of Bodybuilding for Mass
Thank you for reading:
Big Muscle Gains; 5 Tips To Supercharge Your Growth