Quick And Easy Muscle Tips That Will Have You Packing On The Muscle In No Time!
Nothing is more disheartening to a weight lifter than spending hours in the gym only to see little or no gain at the end of it. Some people spend up to 2 hours per day, 5 days per week trying to get that lean, ripped look only to fail time and time again. A fine example of this is a chap in my local gym, he spends twice as long as me working out, however his muscle growth is not even noticeable. Last week he actually came up to me and asked about my 'secret'. I told him it was more to do with a certain formula rather than a 'secret' and it's this formula that I'm going to share with you today.
#1- Heavy Weight Training - try combining sets of 4-6 reps to gain strength and then 8-12 reps for growth. Combine these using a three day training split. It's always important to keep your muscles 'guessing'. If you do the same mundane exercise time and time again, the muscle group you are working will adapt to this and your growth will be minimal.
#2- Proper Nutrition For Growth - This is the most crucial part of getting that lean and fit body. Here are the key elements of proper nutrition:
a) eat sufficient calories
b) eat every 2-3 hours
c) consume 2g protein per kg body
d) make sure the meal is nutrient dense
Eating before and after training is also crucial. Weight training tears your muscle tissues and during this period fat accumulates. So it is highly crucial that you eat high glycaemic carbohydrates and easily digested protein 30 minutes before training. This will leave your body in a perfect state during recovery
#3- Always make sure that you're progressing and increase your intensity. So as an example let's say you're doing reps of 8 for a dumbell curl, increase the weight and bring your reps down to 6. The following session should have you aiming for reps of 8 on that dumbell curl. Once this becomes easy, increase the weight again etc Do this with each muscle group as it's a great way of seeing how fast you're progressing. You can also race against the clock. If you spent 60 minutes last week, try and beat it the following week by say 5 minutes. This can easily be done by giving yourself a smaller rest period between sets thus keeping the intensity higher
#4- Less Is More - Don't think that the more hours and days you spend in the gym, the bigger you'll get. It doesn't work that way. Recovery is absolutely essential for you muscles. I guarantee you that training at a higher intensity for only 2-3 times a week will make a significant difference to your muscle building efforts. Also, don't train for longer than 60 minutes. The reason being is that your testosterone levels will fall if you train for too long!
There's a lot of confusion out there when it comes to building muscle and a lot of it is unnecessary. If you follow what I have shared with you in this article then you will do very well. Keep this list in a safe place and read it when you get the time. You'll be glad you did.
Gareth ap, an expert in the field of muscle building for the past 10 years has put together a complimentary report revealing the REAL secrets to packing on muscle and attaining that perfect ripped look in lightning quick time. To download it instantly please visit www.muscletoneperfection.com
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