There are several training programs and workouts to support to build muscle and gain weight, but the best way to build muscle is to train with dumbbells and barbells and to be reliable following a structured weight training routine that targets your entire body in a week.
In this article, we will discuss seven key techniques and muscle building workouts you should implement in order to get bigger and stronger faster.
1- During workouts always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you�ve only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven�t yet developed the all-important �mind-muscle� connection that�s essential to developing a truly impressive muscular physique.
2- To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower workout. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.
3- Time your rest periods in-between sets. If you�re resting too long or too short in-between sets then you won�t be maximizing your strength and power on every set in workout. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.
4- Eat more small meals separated about 3 to 4 hours apart. The more small meals you eat, the more efficient your metabolism will be as your body has to burn calories to digest and process food. Also, by eating every 3 hours, you�ll supply your muscles with nutrients and protein around the clock which will prevent your body form using muscle tissue for energy during workout.
5 - Cut any aerobic activity. Cardio do you avoid excessive muscle building and weight gain since aerobics burns calories too much and interfere with the process of muscle reconstruction. When you are in mass gain, you need all the calories you eat to support muscle growth, so you can not afford to burn those precious calories that are essential for building muscle.
6 - Do not train more than 3 to 4 days per week. Just want to do too much cardio, training with weights will often have the opposite effect by reducing muscle mass and strength. To build muscle and gain weight, you should have as many days off as you do training days. And during your training days, keep your sets for each body part to a minimum because too many games will burn excess that your body needs calories for growth.
7 - Changing the workout routine from time to time. Following the same routine for months is not the best way to pack on muscle mass. Your body will do the exercises familiar unchanged every week, so you have to change some exercises every once in a while. For example, rather than the bench, do dumbbell bench presses. If you have done squat with a barbell, dumbbell squat to change and as an alternative.
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