How To Gain Muscle Mass – A Simple Outline

Published: 28th April 2010
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If you're ready to learn how to gain muscle mass naturally, then it's important that you understand the basics of gaining muscle. While there are a bunch of fancy body building techniques that you can apply to your weight-lifting workouts and bodybuilding diet after you build up a strong base of strength and muscle mass,if you try to implement them too quickly you'll have a hard time gaining any muscle mass at all. Instead of getting fancy from the start, devote some time to really understand how the muscle building process works, then start slowly implementing what you learn about weight training and nutrition and you'll be all but guaranteed to start seeing some results.

When it comes to figuring out how to build muscle mass there are really only a few hard and fast rules that you must apply to begin packing on muscle mass. I don't care what anyone tells you, as long as your focus on this fundamental muscle gaining formula- really dig into it and adopt it into your everyday life, you can pack on an amazing amount of muscle mass quickly,without having to resort to crappy supplements and poorly designed weight lifting workouts.

Outlined below is a basic outline that will teach you how to gain muscle mass fast and get you on the road to a more muscular body in no time at all. I've worked with clients who have started seeing impressive muscle gain results from this simple plan in as little as 3 weeks, so read over the steps below and start working them into your daily routine and before you know it you'll be well on your way to building more muscle mass!

1.) Train With Free Weights - The basic muscle building exercises like squats, bench press, incline press, dead lifts, barbell curls, bent rows and pull-ups are the most effective for building muscle mass. Start out by focusing your weight lifting workouts around gaining strength and try not to worry too much about building muscle mass right away. The stronger your muscles become the more growth inducing stimulation you'll be able to provide for your muscles . This is exactly how to gain muscle mass plain and simple - working towards an increase in strength that allows you to train with heavier and heavier weights.

2.) Learn The Fundamentals of Muscle Building Nutrition - Make it a habit to eat a variety of high quality body building nutrients spread out throughout the day. Most people see the best results by eating 5 - 7 complete meals (packed with protein, carbohydrate, some dietary fats and veggies) spread out every 2 - 3 hours throughout the day. If you notice that you're not gaining muscle mass after a week or two, increase your protein intake until you start seeing some results.

3.) Learn How To Rest your Body - After you feed your body the nutrients that it needs to grow and hit the gym hard to stimulate muscle growth, it's time to allow your body to rest and rebuild itself. When you train heavy with free weights, you cause damage to your muscle fibers, if you allow your body the time it needs to fully recover between workouts then it will respond by laying down a lot of muscle mass.

If you're looking for the key to building muscle, recovery and rest is it. It's the one area that most guys totally ignore, but it's the key to learning how to gain muscle mass. You hammer your body with intense free weight based bodybuilding workouts, load it up with muscle building foods and allow it the time it needs to naturally build muscle mass.

When you're first starting out focus your weight training workouts around full body routines that incorporate a bunch of multiple joint compound exercises and provide your body some time to get used to the heavy weights. Limit your workouts to at least every other day (or until your muscles are no longer sore!). Just by taking it easy in the beginning stages of a muscle building program can lead to some unbelievable results!

Whenever people ask me how to gain muscle mass, I always point them in the direction of this basic muscle building outline. Take the time to master this effective yet simple outline for packing on muscle mass and I bet you'll be impressed with the results. It's simple and effective and works better than 99% of the bogus workout programs that are promoted in the muscle magazines.

Learn how to gain muscle mass quickly and naturally by listening to the new Gain Muscle Mass Help Podcast!

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