Five Principles for Maximum Weight Training Results
Weight training is the most important aspect of consistent muscle gain. If you are performing the wrong exercises or eating the wrong diet then you are probably experiencing a lack of results as many do when they first begin their workout routine.
A gain of one pound of muscle per week will be easy once you begin applying these 5 simple rules to an effective workout.
1. Build and Store Proteins Faster
Rapid muscle growth burns through way more protein than your body can store. The process of building new muscle uses up whatever protein is immediately available to the body. Since the body is incapable of storing protein for any length of time you must eat more protein than your body is using on a daily basis.
2. Eat More
The simple rule of thumb to be sure you are eating enough protein is to make sure you consume one gram for each pound of body weight every day. For example, if you weigh 180 pounds you should eat 180 grams every single day. You will also want to add at least 500 extra calories to your daily caloric intake for your first two weeks and add even more if needed after that trial period.
3. Focus On Your Bigger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest A Day After Each Training
Each workout should be followed by an entire day of rest to allow the muscles to heal, which is when the actual new muscle growth occurs.
5. Carbs After Workout
Without enough carbohydrates, your body will break down and burn off any excess protein instead. Free up that protein for your muscles by making sure you eat enough extra carbs on your resting days. - 17274
A gain of one pound of muscle per week will be easy once you begin applying these 5 simple rules to an effective workout.
1. Build and Store Proteins Faster
Rapid muscle growth burns through way more protein than your body can store. The process of building new muscle uses up whatever protein is immediately available to the body. Since the body is incapable of storing protein for any length of time you must eat more protein than your body is using on a daily basis.
2. Eat More
The simple rule of thumb to be sure you are eating enough protein is to make sure you consume one gram for each pound of body weight every day. For example, if you weigh 180 pounds you should eat 180 grams every single day. You will also want to add at least 500 extra calories to your daily caloric intake for your first two weeks and add even more if needed after that trial period.
3. Focus On Your Bigger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest A Day After Each Training
Each workout should be followed by an entire day of rest to allow the muscles to heal, which is when the actual new muscle growth occurs.
5. Carbs After Workout
Without enough carbohydrates, your body will break down and burn off any excess protein instead. Free up that protein for your muscles by making sure you eat enough extra carbs on your resting days. - 17274
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Consider using Acai Force as a bodybuilding supplement in between workouts for maximum gains.
posted by X - Men at
6:39 AM
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