Here’s How to Gain Muscle Mass the Right Way
Learning how to gain muscle mass the right way is the key to being able to build the body that you want in a safe and healthy way. Many bodybuilders who are just starting out cut corners and take shortcuts hoping to reach their goals sooner. While there are definitely some things that you can do to build muscle more quickly, the simple truth is that the best way to build muscle is to develop a long term plan. It’s important for you to realize that getting the physique that you want isn’t an overnight process. It’s going to take years of dieting and hard work to reach your goals. While that may seem like a daunting task, just think about how much more satisfying it will be once you reach your goals. Learning how to gain muscle the right way won’t be easy, but it’s the smart way to build the body that you want.
Ignore the Scale
If you obsess over how much weight you are gaining, or your lack of gaining weight, then you are missing the point of bodybuilding. Bodybuilding is not about how much you weigh, or how much you can bench press. Bodybuilding is about building a body that looks great and is healthy. So, instead of focusing on your weight on a daily basis take a look in the mirror. In fact, take a picture on day 1 of your new workout program, and then take another one each week. Over time you can go back and look at the pictures and see the progress you have made. This is an important process to do because it will allow you to see your progress, which can help keep you motivated. On top of that, looking in the mirror on a regular basis will enable you to look for areas of your body that need more work.
It All Starts with Your Diet
Diet is the foundation that a great body is built upon. You can’t expect to get a great body by fueling your body with awful food. So, if you are serious about building muscle the right way then the first thing you need to do is to learn about dieting. Unlike dieting to lose weight, dieting to build muscle is all about increasing your calorie intake. This doesn’t mean you can eat anything you want; instead it means that you have to increase your calorie intake of good foods. The first thing on your shopping list should be lean protein. You can get the lean protein you need from chicken breast, turkey breast, peanuts, yogurt, and even lean cuts of beef and pork. In addition to protein you also need to up your carbohydrate intake significantly. Carbohydrates give you the energy you need to get through the day and to get through the workouts you are going to be doing. Good sources of healthy carbohydrates include whole grains and fresh fruits and vegetables. By taking the time to formulate a solid diet plan you can help to ensure that you are building muscle the right way.
Train the Right Way
The actual process of weight lifting is simple. You pick up a weight, perform a number of repetitions, then repeat. But what a lot of people don’t realize is that there are a lot of factors that come into play that will determine what kinds of results you will get. If you want to tone up then you should do high repetitions with lighter weight. If you want to build strength and power then you need to lift heavy weights for low repetitions. If your goal is to become a bodybuilder, then your approach will fall somewhere in the middle.
To build muscle you want to lift fairly heavy weights and do sets of 6 to 8 repetitions. This is the ideal repetition number for using heavy weight to build muscle.
Have you ever noticed that over time your workouts tend to get easier? That’s because the human body has a remarkable ability to adapt to adversity. If you do push-ups twice a week pretty soon your body will adapt and push-ups will get easier. While this is good because it increases your strength and stamina, it’s also bad because it means your body is about to be done adapting. Your body won’t adapt and get any stronger than it has .00to; this is called hitting a plateau. So how do you avoid these plateaus? You do it by changing your routine up on a regular basis so that your body has to continue to adapt to new sets of circumstances.
On top of learning how to work out, what weights to use, and how many repetitions to do, you also need to learn to rest. Many bodybuilders, especially those new to working out, make the mistake of over doing it. The mindset is simple, if lifting weights is good for building muscle, then lifting more weight more often is better. Unfortunately that mindset is wrong. You don’t build muscle during a workout; you build it while you are recovering. So, if you don’t give your body time to recover after a workout then what happens? You will actually slow down your results. Do yourself a favor and give your body the time it needs to rest and recover. This means working each body part out no more than once or twice per week.
Be Patient and Stay Positive
Becoming a successful bodybuilder is as much of a mental challenge as it is a physical one. Remember that seeing results will take time, and while you are waiting it can be far too easy to give up. But don’t give up, you have to keep moving forward and trust the process. If you put in the work by dieting and working out your body will respond. If you want to learn how to gain muscle the right way then you need to develop the right mindset. Once you overcome the mental aspect of bodybuilding the physical part is actually surprisingly easy.
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