Gaining Muscle Weight
Adding quality muscle mass to your frame can be a frustrating and never-ending battle when you don’t have the proper knowledge in training and nutrition.
It’s not that they don’t have the motivation or desire to do what it takes but it all boils down to sound training and nutrition.
There’s no such thing as a one size fits all workout regimen and nutrition plan.
The following ten strategies are meant to help guide you in gaining muscle weight successfully so you can avoid making some of the most common bodybuilding mistakes.
- Hire a personal trainer or get a workout partner with bodybuilding experience. It’s always best to learn from those who have been there and understand the type of training and nutrients your body needs. This is especially important if you plan to compete.
- Eat good clean bodybuilding foods. Ever hear the saying you are what you eat? The more natural the food you eat, the healthier it is for your body.
- Eat according to your metabolic type, “the metabolic typing diet”. When you identify your metabolic type and fine-tune your diet, you’ll know exactly what foods are compatible with your body’s chemistry for gaining muscle weight. Plus you will learn how to combine proteins, carbohydrates and fats in a ratio that is just right for you.
- Lift mainly in the 8-12 rep range. If you find yourself doing 15-20 reps then add more weight.
- Your tempos should range from 3-1-3 to 4-1-4 and no more.
- Your total time under tension for each lift should only last 60 seconds or less (this is because you want to produce as much Testosterone and Growth Hormone.)
- Don’t lift longer than 45 minutes per workout, less at a higher intensity equals more. This would be different if you were on pro-hormones or anabolic steroids, because of the recovery time.
- Minimize your cardio. Keeping cardio at 2-3 times per week can help keep your body fat levels in check.
- Lift according to your genetic makeup and your muscle fiber type. If you tend to be more of an endurance athlete then you will do better lifting at higher reps, if you are more of a speed athlete you will do better lifting at lower reps with heavier weight.
- Utilize supplements to maximize your workouts, gain muscle weight, and help in recovery. Using a pre workout, intra workout, and post workout supplement can help you maximize your gains.
Gaining muscle weight is easy when you lift correctly, have a sound nutritional plan, and team up with either a trainer or workout partner that can work with you and help you achieve your bodybuilding goals.
With a trainer or workout partner you have someone there to motivate you, push you, and spot you on those heavy lifts.
This can be a tremendous benefit for you and a great way to increase both the intensity of your workouts and the amount of weight you train with. Take the guesswork out of gaining muscle weight by following these ten simple strategies.
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About the author
Marco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.