Basic Guide to Building Mass and Increasing Muscle

Many thousands of fitness fanatics who frequently attend a gym in order to gain lean muscle mass. They struggle for a much better body shape but all too frequently they do not accomplish their goals.

As the months pass by they become ever more irritated with their shortage of mass gains.

This can be a very common occurrence for someone having a strong desire to improve their physique, which is why many people stop, thinking that they are somehow unable to add muscle size.

So why does this happen to so many of us and what can you do solve it?

From my knowledge, those of us who do not make extremely good muscle increases at the gym make the same mistakes over and over again.

Read on below to see if you are making these everyday errors, with solutions for every problem.

Beginners opt for unsuitable body building workouts to achieve their goals, often following expert workouts from bodybuilding magazines.

This is no good for the typical guy or girl, and in particular for hardgainers.

In order to gain muscle mass you must train for approximately 45 mins with weights, performing 2-3 sets per exercise. Keep your sets at no more than 15 sets per weight training visit.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding program month after month, even though they haven't made any evident body mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body's have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You need to suprise your muscles by changing your bodybuilding programs routinely.

Not having days off from weight training.

I take 1 week off half way through every weight training program.

This gives my body time off to recuperate and recharge. I've done this for several years now and I haven't had a bad injury while doing so.

Another benefit is that I often experience increased strength after I've taken time off.

Bodybuilding training on successive days.

Doing body building programs that involve lifting heavy weights puts a lot of strain on your muscles. It can even take up to 24 hours to restore your glycogen energy reserves. Therefore, ensure you train no more than 2 days in a row. This allows your body will re-nourish itself, resulting in optimum energy when you train at the gym.

You depend on bodybuilding supplements to compensate for a incorrect diet.

Most body building supplements are not anything more than costly marketing scams. They empty your pockets of hard earned money and do nothing to build mass. If you spent $50 a week on bodybuilding supplements, it will make no more than 10% difference to your muscle mass gains.

All exercise routines should be built around a stable dietary plan.

You have got to make certain that you feed your muscles with the nutrients it requires in order to develop solid body mass.

What to do next

In order to build lean muscle more quickly than you have ever thought possible, you must take no notice of the usual body building methods that you have picked up in the past from professional bodybuilders in muscle publications.

Slow gainers in particular should adjust their muscle building training routines and stop repeating the common mistakes I've mentioned above. Do this and could see some amazing results!




About the Author
Discover how to obtain amazing increases in muscle size at Adding Muscle Mass, the home of great muscle building articles and free workout guides.
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Lifetime Fitness and Wellness at Home

Every person in the world wants to improve specific qualities about themselves. This one universal truth that binds all of us no matter what language we speak or culture we derive from. Self improvement through physical training is a lifestyle that can certainly stand the test of time if you know what you are doing.

The first thing anyone who wants to improve their self needs to do is to properly plan then execute short term goals. For example, just starting to train is an outstanding way to start. You know as well as I know, once you start, its not hard to keep going. It is the actual starting point that is hardest. What are other popular short term goals?

1. Lower blood pressure and LDL Cholesterol levels.

2. Lower heart rate and improve cardio fitness.

3. Lose weight and burn fat

4. Build muscle and tone the entire body

5. Fit into clothes you want to wear

6. Look good on the beach or in pictures

Those are outstanding goals that happen to be the most popular among people who want to improve themselves through physical means. Physical training is for everyone and this includes men, women, and children. It is the understanding of how to train that confuses most people. It is because of the lack of general fundamental training information that brings me to you today.

How does someone start a home training program?

You can start anywhere you have space to jog in place. You see, every workout must begin with a warm up phase. This serves as injury prevention so that your body is ready for anything sudden and unexpected. It also serves to lubricate joints and allow muscles to stretch safely without tearing.

What if I skip warm up exercises?

People that skip warm up exercises in their training are risking serious injury. Other good warm up exercises are jumping jacks, jogging anywhere, and walking briskly. A general rule, is to use this warm up for fifteen minutes at the start of every workout; its great for cardio respiratory endurance, fat loss, and burning excess calories.

The warm up is done, now what do I do for training?

People that are new to training should learn to master their own bodyweight through different movements. These are often the most challenging movements because they require coordination, balance, and a degree of mental toughness. Prime examples of bodyweight movements are;

1. Sit-ups or Leg lifts

2. Push-ups or Modified Push-ups

3. Pull-ups or Flexed arm hangs

4. Traveling lunges or bodyweight squats

Your primary concern is to start with one exercise and do it perfectly for as long as you can. Once you can no longer execute a particular exercise, move on to the next exercise. This is called circuit training and is an excellent method of lifetime fitness. You can do workouts like this every single day for the rest of your life. This portion of the training will take you approximately five to ten minutes.

After the bodyweight training, then what do I do?

After you finish your four core exercises, it is time to cool your body down. I advise you take a walk, start briskly, and gradually slow yourself down to a slow walk. You can do this in place if you need to.

This process of a cool down will take about ten to fifteen minutes. In addition to serving as injury prevention, this cool down exercise allows your heart rate to slowly climb down and naturally adjust your body out of exercise.

Where can I do this training?

You can do this training anywhere you want, whenever you want, and in your own space. Being independent is a key thing in life and in training. Always make sure to take your time with exercises, keep everything smooth, and stop all movements once the form is no longer perfect. Remember this is lifetime fitness!

Author Resource:- Dave Lemanczyk is the C.E.O. of Dave Lemanczyk LLC, a leading developer of superior human performance products in todays fitness industry.

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