There is much hype and many gimmicks out there to be had when it comes to building muscle. Do not buy into the garbage. Focus on techniques that will maximize your gains.
This article will cover four steps, that when followed, will propel you down the path to extreme muscle gain. This basic and simple outline is tried and true. It is known to work.
Work Out!
This should be obvious, but I am going to cover it any way. In order to maximize your muscle gains you are going to need to start resistance training. You will need to continue on a consistent schedule. Most people pursuing maximum muscle growth workout 5 days a week. Some people 4, some 6. Find a routine that works best for you. A common workout schedule will look similar to this: Monday: Chest/Triceps, Tuesday: Back/Biceps, Wednesday: Legs, Thursday: Shoulders. Of course you can tailor this in any way that works best for you. The critical point here is to start a routine!
Form
You can not just workout and expect everything else to fall into place. It is crucial that you use proper form when working out. If you use the incorrect form during some of the exercises you can very seriously injure your self.
Until you have the proper form mastered move slowly using light weight. The goal is muscle gain, not muscle damage. In most cases, if the proper form is not executed, the muscle you are working will tear or be strained. This means months of agony while the muscle repairs itself and you undergo therapy. Then you will have to start your weight training regimen all over again.
Just to reiterate, slow steady, controlled movements with light weight until you have each exercise mastered.
Nutrition
While resistance training of any type requires the proper nutrition, in heavy resistance training this is critical! Why spend the effort and time in the gym only to ruin it for a twinkie?
You want to increase your protein intake to around 1 gram of protein per pound of body weight. Protein is one of the main building blocks of muscle. You want to make sure you are including enough protein in your diet to build the “new” muscles you are developing. Tuna, red meat, pork, chicken, and fish are excellent sources of protein. There are also protein supplements that you can take if you can not eat enough of the other foods. These usually are shakes that you can mix yourself.
You also want to provide enough calories for your increased activities. Just do not increase them too much! A good rule of thumb is that if you are feeling sluggish or overly tired increase your calorie intake by 100 calories until you have the energy that you need. Again, be careful not to over compensate. You want to gain lean muscle, not body fat. Also, try to make the calories that you ingest from complex carbohydrates.
Rest
Muscles do not grow in the gym, they grow at night while you are asleep and your body is recovering. When you are training heavy and intense, you need to make sure to get at least 8 hours of sleep each night. This will give your body a chance to recover and build even more muscle!
So, these are the four steps that should be the foundation of your workout routine while trying to achieve extreme muscle building. Now, go conquer and surpass your goals!
