The key to gaining muscles each week is your weight training. Many individuals fail to gain the weight and build the muscle they desire each week because they aren't training right. They eat the wrong foods and they perform the exercises the wrong way.
A gain of one pound of muscle per week will be easy once you begin applying these 5 simple rules to an effective workout.
1. Get Enough Protein in Your Diet
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat More
Caloric intake is another important factor in weight gain. Start with the number of calories you already eat each day and add 500 to that to start. Give it about two weeks and if you don't see any significant gains after that initial period you can increase by another 500 per day. You will also want to be sure you are eating at least 1 gram of protein per pound of body weight every day.
3. Target the Larger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest A Day After Each Training
Muscle growth actually occurs during the healing phase after the damage done to them during the workout. Follow each workout by resting a full day.
5. Eat More Carbs After Training
Increasing your carbohydrate intake with snacks such as peanut butter or bananas will slow the rate at which your body metabolizes protein, making it more available to your recuperating muscles. - 31525
A gain of one pound of muscle per week will be easy once you begin applying these 5 simple rules to an effective workout.
1. Get Enough Protein in Your Diet
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat More
Caloric intake is another important factor in weight gain. Start with the number of calories you already eat each day and add 500 to that to start. Give it about two weeks and if you don't see any significant gains after that initial period you can increase by another 500 per day. You will also want to be sure you are eating at least 1 gram of protein per pound of body weight every day.
3. Target the Larger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest A Day After Each Training
Muscle growth actually occurs during the healing phase after the damage done to them during the workout. Follow each workout by resting a full day.
5. Eat More Carbs After Training
Increasing your carbohydrate intake with snacks such as peanut butter or bananas will slow the rate at which your body metabolizes protein, making it more available to your recuperating muscles. - 31525
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Consider using Acai Force as a bodybuilding supplement in between workouts for maximum gains.
