Gain Lean Muscle Mass | Avoiding Over Training | High Intensity
Avoiding Over Training
Muscle Powder
The most important thing any of can do is avoid over training. When we over train we go backwards in our progress or stall out completely. We can live in the gym, eat all the right foods, but we still won't gain a pound.
Here's a little tip, all the muscle magazine routines that we see out there are ridiculous, unless you're on the juice and have top 1% genetics. Save those routines for the juice heads who will die from liver cancer in a few years.
What we should all be doing is training each body part only every 5 days. That's it. You can probably cut your current routine by 30 to 50 percent if you've been trying to emulate the magazines.
You'll cut your routine in half and your gains will soar. You see the most important part of gaining lean muscle mass is recovery and high intensity. If we don't recover we will never make the gains we want.
High Intensity
High intensity short routines are the backbone of true mass gaining. We must hit the muscle super hard for a brief workout and then let it rest and completely recover.
How do we manipulate intensity? Well, the most important factor in manipulating intensity is using heavy weights. You cannot build 10 - 15 pounds of muscle mass with body weight exercises or a BowFlex. Please.
We need to use free weights and go heavy. 2 -4 sets is all we really need for each exercise. That's it. Hit the muscle hard and fast and go recover.
Focusing on multiple joint exercises is another key to gaining huge amounts of mass.
Exercises like bench presses, squats, and dead lifts will have every part of our bodies sprouting new growth like mad, even our biceps.
Gain Lean Muscle Mass | Keeping Protein High | Manipulating Carbs For Lean Mass
Protein Is Of Prime Importance
Keeping protein levels high is the secret to recovery because it is the building blocks or muscle. We should all be aiming for 1.0 to 1.5 grams of protein per pound of body weight every day.
The only way to get those high levels or protein easily is with a good protein powder, every one needs to go out and get some now. You can't live without it.
Carbs & Lean Mass
Now with all this heavy lifting and eating it's easy to put on fat weight with the muscle, but that's not what we're after at all. The secret to not putting on fat weight is to manipulate our carbohydrate levels.
Eating high carb all day every day will have our insulin levels too high, so we need to cycle our carbohydrate intakes. And when our carbohydrate intakes drop our fat and protein intakes must take up the slack.
Once you know the real secrets of protein, carbs, recovery, and intensity you will not fail in your quest for a 10 to 15 pound lean muscle gain within weeks.