How to gain muscle mass
Adding muscle mass can be a big chore if you don’t do it properly, you can end up not gaining any size or worse yet get fat. In order to gain lean muscle mass you will want to have a good solid diet in check. Protein is very important for adding serious muscle mass, you will want to keep your protein intake at 1.5 grams of protein per pound of body weight to add size. As far as carbohydrates go you will want to play with your numbers to see how your body responds. Keep a log as you go if you start gaining more than a pound a week back you carbohydrates down.
Taking supplements for building muscle mass can help give you a little advantage on your gains. There are a lot of supplements on the market today so picking ones that can add serious muscle mass can be a chore. One of the best on the market today has been used by athletes for years to add muscle mass to their physiques. Creatine is probably one of the strongest natural supps you can get for adding lean muscle. Taking this product with a good diet in place will help you add lean muscle within a few weeks time. Taking these supplements is like racing the more you take the faster you go, just be sure to use cycle supports they are important when using anabolic supplements.
How you train will play a big part in gaining mass, you will want to use heavy weights with a rep range of 6 to 8 reps with 4 to 5 sets per muscle group. Remember to spend as much time concentrating on the negative rep as you do the positive. This is the time that the muscle will be under the most tension and can spark the most growth.
During a bulking phase you will want to slow your cardio down but it is still important to keep doing it. I suggest just walking on the treadmill at a 2.8 to 3.0 speed for 20 to 30 minutes a day. This will help you from completely falling off the wagon and getting fat.I sometimes take a fat burning supplement to help lower my body fat during cardio.
Keep in mind that all of your meals are important during this phase of your training but one of the most important meals will be your post workout meal. This meal will help speed up the recovery process you just put your muscles through. I normally like to use a good protein shake right after my workout. I normally complement this with a good protein source such as sweet potatoes or oats. This will help replenish the glycogen levels in the muscle that you just depleted from training. About 20 to 30 minutes after my training I will use a good BCAA product to also help speed up my recovery time.
Pre-training I like to use something to get me ready for the gym, let’s face it after 25 plus years of training there are days I just don’t want to go but I force myself too. On those days I normally use a Mesomorph Pre workout to get me moving.
So there you have a simple breakdown on how to gain some muscle. I do have one more thing to add if you are over the age of 35 and are wanting to build some muscle you will have one more step. At this age your testosterone levels decrease so you will want to use some type of natural test booster or get TRT from a doctor. This will help get your hormone levels back up to where they should be and help you achieve the gains you are looking for. Everyone uses supplements or suplementos even in San Juan Puerto Rico.