Tuesday, 16 August 2011

9 Sure-Way to Increase Muscle Size


1) Do Compound Free Weight Movements.
To gain in muscle size and strength, train with free weights and focus on compound exercises. Free weights exercises usually incorporate one or two dumbbells, a barbell or a medicine ball or kettle bell. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge.

2)  Train Hard.
To stimulate your muscle fibers to their maximum potential, you must be willing to take every set you perform in the gym to the point of muscular failure, the point at which no further repetitions can be completed using proper form.

3) Track Your Progress Weekly.
To make noteworthy continual gains in muscle size and strength, focus on progressing in the gym weekly. This could mean adding 1 or 2 more repetitions for each exercise or adding more weights to the bar. Keep tracking your progress as your strength increases over time.

4) Avoid Overtraining.
Allow your muscle to rest and recover since it is vital to the muscle growth process. It is advisable to focus on training certain muscle at a time per day and have an alternate group of muscles to be worked out the day after because if you don't provide your body with the proper recovery time in between your workouts, your muscles will never have a chnce to grow.

5) Eat More Frequently.
Many people fail on building their muscle because they forget importance of proper nutrition. Remember that you break your muscle fibers in the gym, and if you don’t provide your body with proper nutrition, your muscle won’t grow because it doesn’t have the nutrients to accomplish anabolism or the building capacity of your body. So, keep in mind that training with weights is only half of the equation. Eat frequently about 5-7 meals per day, spaced every 2-3 hours in order to keep your body in a muscle-building state at all times. Eat meal should consist of high quality protein and complex carbohydrates. Complex carbohydrates are chains of three or more single sugar molecules linked together like starches and dietary fibers. Examples include legumes, starchy vegetables like potatoes and corn, rice and grain products and vegetables such as green beans, broccoli and spinach contain less starch but they have more fiber. However, the best complex carbohydrates come from legumes, vegetables, breads, pasta and cereals.

6) Increase Protein Intake.
Protein is found in trillion cells that your body is made up. Its main role is to build and repair body tissues. Without enough protein intakes, it will be not be possible for your body to build a significant amount of muscle mass. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.
If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Muscles are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Have discipline, consistency, perseverance, determination, dedication and patience. - It would take some time, usually a few months, for you to see some weight gain. Many people get frustrated and quit when they fail to see dramatic improvement. You need to focus on your weight gain plan.

9) Add food supplement in diet or multivitamins which has bulclizine and pizotifen, an appetizer to increase weight.

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