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Three Simple Steps To Build Muscle Mass

Mar 15, 2008
There are 3 simple, proven steps you need to follow in order to build muscle mass. This article will reveal all three in just a moment.

But first, let me ask, are you sick and tired of training every day, with little or no results to show for it? Are you sick and tired of looking in the mirror and seeing that same skinny person staring back at you day after day? Are you simply fed up with being skinny?

Well, this is the first step you have to take in your way of achieving a muscular body. You have to realize that a change needs to occur and that you're not where you want to be.

Then, when you've realized that you really want to build muscle mass, all you have to do is get to work.

Easier said than done. Soon, if you're a hard gainer, you'll be asking yourself why isn't there any increase in your muscle mass.

You may be asking yourself, why your past efforts seemed to have failed. You may be even asking yourself if all of your hard work was even worth it and if it's even possible for you to build muscle mass.

If you want to build muscle, you're going to have to understand the process. In order to build muscle mass, you'll need to:

1) Organize a training plan that is conducive to building muscle.

You'll need to organize a training program that focuses on building mass, strength, and muscle. The program needs to be structured in a way that optimizes your body's natural strength.

You'll need to use certain equipment that uses variable resistance that's needed to stress or stimulate the muscle into growth.

You can use free weights like barbells and dumbbells, machines that incorporate pulley's and cables such as the universal or home gym, or body weight exercises like chin ups or push ups.

Through the use of compound movements such as the bench press, shoulder press, barbell bent over rows, squats, and dead lifts, you incorporate supporting muscles as well as the targeted muscle, which equals more strength.

All things being equal, this will mean more muscle growth.
Once you start using compound movements in your weight training program, you'll start to use something called progressive resistance.

When you increase the amount of weight you lift on a continuing basis, your muscle fibers adapt to these greater demands by gaining strength and size. This is how you build muscle mass.

2) Organize a consistent meal schedule that will coincide with your current lifestyle.

The meal schedule must contain the necessary calories, protein, carbohydrates, and fat to sustain a healthy increase in lean body weight.

If you're wondering how to build muscle mass, this is the solution. To gain muscle, you need to eat. On a consistent basis - more calories on a daily basis than your body burns.

You need a consistent diet that is conducive to building muscle. If you simply change your eating habits around a little, you'll start to grow and that you'll start to see the results immediately.

Nutrition doesn't have to be complicated. As long as you remember a few key points, you'll do fine.

There you have the most basic, proven formula for building muscle mass: hard and heavy training followed by rest and consuming quality calories in the form of protein, carbohydrates, and fat.

Protein, carbohydrates, and fat need to be structured in a balanced combination to support optimal muscle growth while maintaining overall good health. Once you have your diet down to a science, you'll gain muscle mass.

3) Rest

Rest is one of the main factors for building muscle mass. Simply put, you have to rest in order to allow your body the time it needs to grow.

You need to give your body the time it needs to recuperate from the physical demands of your workouts. By putting constant stress on your body with no rest, you will stop your growth cold.

It is very important that you get the proper amount of rest in order to allow your body to grow. The amount of rest necessary will depend on your age, genetics, and current state of health.

If you're a beginner, you generally need anywhere from two to three days rest. Depending on your intensity levels, you may need more. If you are training at high intensity, you may need three to four days rest.

If you feel any soreness in your body on your training day, your body is telling you to take another day off. You shouldn't feel any soreness whatsoever on your training days.

You should feel strong, rested and energized each and every workout. If you feel tired, sore and drained of energy, you are either overtraining, under nourished, or under rested. Take the necessary time off, to fully recuperate from your workouts and come back ready to attack the weight.

Building muscle mass is going to take a lot of hard work and consistency, but if you follow this information closely, you'll gain the muscle mass you want.

If you don't see a pound after the first week, don't give up because this process doesn't happen overnight. If you keep consistent at your diet, training, and rest, your body will have no choice but to grow and build muscle mass.
About the Author
Learn how to build muscle mass in the least amount of time. Fitness trainer and natural bodybuilder Shawn LeBrun's training program is currently being used by over 15,000 in 70 countries! Learn more:
Learn how to build muscle mass
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