Let’s face it… gaining muscle isn’t the easiest thing to accomplish even despite regular hard workout routine and applying every type of workout and supplement. I struggled for years to gain any significant muscle mass, but after all the years in my personal workout business and with my own trial and error have discovered some amazing things that have helped make significant muscle gains possible even for hardgainers.
So, I’m going to give 3 important advices here so you can start building lean muscle mass faster and easier.
Step 1. Be sure that 95% of the exercises you perform frequently in the gym are big multi-joint compound exercises. It doesn’t matter if your aim is fat loss or building muscle… higher body horizontal press (bench press, pushups, dips),
upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
upper body vertical pull (lat pulldowns, pullups, chinups),
top body vertical push (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
below body squatting position (front squats, back squats, overhead squats, bodyweight squats, etc)
lower body dead lifting gestures (regular deadlifts, sumo deadlifts, Romanian deadlifts)
lower body sole leg movements (lunges, step-ups, jump lunges, etc)
ab and core exercises (these are relevant, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your belly and core will be worked from most major multi-joint exercises anyway)
Step 2. {Maintain|Retain|Keep your workouts to not more than 60 minutes as workout too much beyond this point can trigger excess catabolism. You love to keep anabolic, but you still need to train your body hard and intensely enough to trigger muscle boost.
Try a super-set style of exercise program to maximize the intensity that you can train. My favorite combinations are opposing upper and lower body movement schemes that don’t collide with each other, such as squats matched with pullups as a superset, or bench press combined with deadlifts as a superset.
Don’t underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high energy. The first time in my life that I went through significant muscle mass gains were when I practiced doing these types of workout combos regularly (although still mixing up my training variables).
Step 3. Consume clean with caliber whole foods… The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.
Forget about the hyped up trainings in the muscle mags that only compatible for pro bodybuilders or people on steroids. Forget about the hyped up supplement “stacks” that pay the bills for almost every muscle mag. Instead, make these tips in this article part of your lifestyle, and you will see muscle gains and a leaner, buffed body like you’ve never seen in a while.
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