Gaining Weight and Muscle Mass Routines and Programs

Gaining Weight and Muscle Mass Routines and Programs

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You can rapidly add lean muscle mass to your frame with a combination of a balanced diet and a program of heavy substance workouts. With plenty of food, extreme effort in the fitness center and adequate rest, you can enhance your size, power and strength without substantial fat gain. Consult your physician prior to starting any diet plan or workout program.


Step 1

Perform compound workouts, or exercises that include numerous joints and muscle teams. Workouts such as squats, deadlifts, bench presses, chin-ups, rows and the military press will work most of your muscles, as well as cause your endocrine system to respond to your training. A strong endocrine system feedback will increase the hormones that promote muscle development.

Step 2

Train with intensity. Lift with at least 75 percent of your one-repetition optimum, and keep your rest periods under 90 seconds. This will cause your body to respond by launching growth-promoting hormones without saving fat.

Step 3

Train your whole body every exercise, however just train three times a week on nonconsecutive days to allow for muscle recovery. This will give you a lot of practice on the standard lifts so you can enhance your ability and get more out of each workout. This will also offer you a lot of rest.

Step 4

Eat sufficient protein to construct muscle, and get your protein from foods such as beef, chicken, milk, fish and eggs. Get your crucial fatty acids, such as omega-3 and omega-6, from fish oil, flax seed, nuts and seeds. Get plenty of quality carbohydrates from fruits, vegetables and whole grains.

Step 5

Consume a shake of whey protein and dextrose following your workout. You can purchase these from a vitamin or health food shop. The combination of basic sugar and easily absorbable protein will help you recover, as well as promote muscle growth.

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