Building muscle mass is not an easy job for many people.
Just like some of you, I myself was a hard-gainer who spent countless hours working out hard in the gym.
Despite my efforts, my muscles grew at a slow speed, up to a certain limit then they hit a plateau.
After many years researching different materials and testing them myself, I have come up with these tips to help you gain muscles faster.
1.
Design your workout schedule with more than 90% from compound exercises.
Compound exercises are ones that use movements from multiple joints at the same time.
They not only facilitate movement in many big muscle groups but also help release more growth hormone.
In comparison, isolation exercises (for example: biceps curls) use single joint movement so they serve better for muscle definition.
Compound exercises are essential in building muscle mass and they have a great deal of other benefits as well: - More calories burnt during exercise.
- Improves body coordination and balance.
- Improves joint stability and muscle balance across a joint.
- Decreases the risk of injury during sports.
- Allows you to lift heavier loads and build more strength.
Here is the list of compound exercises that you definitely have to do on a frequent basis: Chest: Push-Up, Dips, Bench Press.
Shoulders: Military Press, Hang Clean and Press, Arnold Press.
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl.
Legs: Squats (front, back, overhead...
), Deadlifts, Lunges.
Back: Chin-Up, Pull-Down, Deadlifts, Row 2.
Train with high intensity around 4 days per week.
Although the length of each workout session varies for different people, it is advisable to train intensely for 60 minutes at most.
Training for too long will reduce the effect of building muscle mass.
You can also maximize your workout intensity with occasional use of supersets.
3.
Good nutrition Working out hard without a good nutrition plan is a waste of time.
A strong machine needs sufficient fuel.
Make sure you supply your body with food which is as fresh as possible and avoid processed food.
Get more protein from eggs, dairy products and meats instead of relying on meal replacements or protein bars.
After all, these products contain many chemicals like artificial flavors or preservatives that are not good for your body.
Bear in mind that our bodies are not the same as bodybuilders using steroids.
Train well and eat well will give you good results without wasting your money on drugs and expensive commercial products.