Have you been working out for a while and still have not
gained any size? Are you still lifting the same weights that you were lifting
when you first started out? Are you still eating the same way you did before
you ventured in fitness? I know these are a lot of questions but these are
questions you should be asking yourself. I will discuss the answers and maybe
shed some light on what it takes to get bigger, to gain the lean muscle that we
all want.
gained any size? Are you still lifting the same weights that you were lifting
when you first started out? Are you still eating the same way you did before
you ventured in fitness? I know these are a lot of questions but these are
questions you should be asking yourself. I will discuss the answers and maybe
shed some light on what it takes to get bigger, to gain the lean muscle that we
all want.
There are many things that contribute to someone gaining
muscle, working out is just one of them and very few people will get the
results that they want just by working out alone and not doing the other things
that are necessary to have effective workouts.
muscle, working out is just one of them and very few people will get the
results that they want just by working out alone and not doing the other things
that are necessary to have effective workouts.
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| This angle made me look bigger for some reason |
The things that are necessary in order to gain muscle:
1 Eating
the right food – This is the number 1 thing you should consider before you
even think of the workout because often people go to the gym regularly but
their physiques do not improve because their diet is not conducive to muscle
building or recovery. To build muscle you usually have to eat more protein than
you are accustomed to eating, there are many foods that contain protein such as
chicken, red meat, fish, eggs, beans, nuts and the list goes on.
the right food – This is the number 1 thing you should consider before you
even think of the workout because often people go to the gym regularly but
their physiques do not improve because their diet is not conducive to muscle
building or recovery. To build muscle you usually have to eat more protein than
you are accustomed to eating, there are many foods that contain protein such as
chicken, red meat, fish, eggs, beans, nuts and the list goes on.
2 Eating
enough food – many people think that they eat a lot and are surprised when
the scale is not moving. Just because you are full does not mean you eat
enough. Most people do not count their calories and even if they do, their
calculations are off so it does not really benefit them. Having really good
challenging workouts can help you to increase your appetite, but if you can not
fit the required amount of food into your daily meal plans then you would be
better suited using supplementation to help you meet your target. The reason
you need to eat more than you normally do is because in order to gain weight
your caloric intake must be more than the amount of calories you need to
maintain your current bodyweight.
enough food – many people think that they eat a lot and are surprised when
the scale is not moving. Just because you are full does not mean you eat
enough. Most people do not count their calories and even if they do, their
calculations are off so it does not really benefit them. Having really good
challenging workouts can help you to increase your appetite, but if you can not
fit the required amount of food into your daily meal plans then you would be
better suited using supplementation to help you meet your target. The reason
you need to eat more than you normally do is because in order to gain weight
your caloric intake must be more than the amount of calories you need to
maintain your current bodyweight.
3 Lift heavier – You should not be
lifting weights that do not challenge you. Lifting piece of cake weights will
not get you results, but it will only waste your time. You need to lift weights
that challenge you enough that you are struggling by your last rep but not so
heavy that your form is compromised. Compromised form means that your workout
is not effective and will either get you injured or your muscles will not get
worked out properly because you will be cheating. You should set goals for yourself each week,
maybe a small thing like adding a pound or two to your bicep curl each week.
This kind of goal planning will have many benefits, firstly you will get the
best gains out of each weight, your strength will increase gradually so you
will be able to handle heavier weights and eventually you will be able to lift
a super heavy weight you could not before, that could be your end goal so you
know what you are aiming for without jumping from start to finish but doing
things step by step.
lifting weights that do not challenge you. Lifting piece of cake weights will
not get you results, but it will only waste your time. You need to lift weights
that challenge you enough that you are struggling by your last rep but not so
heavy that your form is compromised. Compromised form means that your workout
is not effective and will either get you injured or your muscles will not get
worked out properly because you will be cheating. You should set goals for yourself each week,
maybe a small thing like adding a pound or two to your bicep curl each week.
This kind of goal planning will have many benefits, firstly you will get the
best gains out of each weight, your strength will increase gradually so you
will be able to handle heavier weights and eventually you will be able to lift
a super heavy weight you could not before, that could be your end goal so you
know what you are aiming for without jumping from start to finish but doing
things step by step.
4 Play
around with rep ranges – Different rep ranges work for different people,
most people would say about 10 reps is where you get the most muscle building
done, but sometimes a change in reps brings about the best gains in strength
and muscle. Try low heavy reps, try going lighter weights with more reps until
failure, try the pyramid style of lifting or even reverse pyramid. Eventually
you will find the rep ranges that work best for you or you might even end up
liking mixing rep ranges up.
around with rep ranges – Different rep ranges work for different people,
most people would say about 10 reps is where you get the most muscle building
done, but sometimes a change in reps brings about the best gains in strength
and muscle. Try low heavy reps, try going lighter weights with more reps until
failure, try the pyramid style of lifting or even reverse pyramid. Eventually
you will find the rep ranges that work best for you or you might even end up
liking mixing rep ranges up.
5 Rest and
drink enough water – Muscle growth does not happen during the workout, it
happens when you are resting, so make sure you sleep for 8 hours to give your
body enough recovery time. If you do not sleep enough you are always tired and
not at 100% so you might not be giving your best in the gym. Most of your body
is made of water, so it makes sense that your muscles need hydration in order
to recover and grow. You lose a whole lot of water when working out, so it
makes sense that you should replace all of that lost water. Drinking water also
increases the volume of blood you have which aids in transportation of
nutrients around the body that are necessary for proper bodily functioning but
also to aid in growing your muscles and repairing damaged muscles.
drink enough water – Muscle growth does not happen during the workout, it
happens when you are resting, so make sure you sleep for 8 hours to give your
body enough recovery time. If you do not sleep enough you are always tired and
not at 100% so you might not be giving your best in the gym. Most of your body
is made of water, so it makes sense that your muscles need hydration in order
to recover and grow. You lose a whole lot of water when working out, so it
makes sense that you should replace all of that lost water. Drinking water also
increases the volume of blood you have which aids in transportation of
nutrients around the body that are necessary for proper bodily functioning but
also to aid in growing your muscles and repairing damaged muscles.
6 Do
compound exercises – If it is muscle mass you are after then you would be a
fool not to do compound exercises. Compound exercises train your whole body and
they work out your large body parts like your back and legs which help to
increase the secretion of hormones such as Growth Hormone which will help your
muscles get bigger quicker. Compound exercises are exercises that workout
multiple body parts all at once for example the dead-lift, squat, bench press
and the pull-up.
compound exercises – If it is muscle mass you are after then you would be a
fool not to do compound exercises. Compound exercises train your whole body and
they work out your large body parts like your back and legs which help to
increase the secretion of hormones such as Growth Hormone which will help your
muscles get bigger quicker. Compound exercises are exercises that workout
multiple body parts all at once for example the dead-lift, squat, bench press
and the pull-up.
Note that these are just a few tips that can help you gain
more muscle, there is a whole lot of other stuff that works as well.
more muscle, there is a whole lot of other stuff that works as well.
