#1: Focus On Weights
You must begin your program with a focus on weights. You will not start out as the person who stands in the middle of the gym lifting several hundred pounds at once, but you can start with just the bar that holds the weights. You must stay with weights as you use the many different machines and free weights in the gym.
There are so many different lifts you can use that you must keep your workouts as diverse as possible. Your workouts should start with presses you can do on a bench or with a machine. Doing squats while holding a weight is much easier than a dead lift, and bench presses can be assisted by someone in the gym. You will start in comfort, but you must continue to grow if you want to increase your overall muscle mass.
Dead lifts alone are very difficult, and you must be trained in proper technique at the gym. You can find a mentor at the gym who will help you, or you can work with a personal trainer who will assist you.
You may start by lifting the weights up to your waist and back down. This simple lift helps increase strength in your back, but you may progress to lifts that progress farther. The clean and jerk requires you to pull the weights to your neck clean before you jerk the weights above your head. Your arms must lock before you drop the weights. This is a single exercise you can complete in the gym to test your progress.
#2: Lifting Weights Without The Bar
The most advanced people in the gym will use the weights with the bar. You can lift these weights while standing, or you may manipulate them while sitting. Lay on your back to do minor bench presses with the weights.
You may use the weights in an open area are throwing discs, or you can roll the weights back and forth between a partner. You are training your body to use the weights as if they weigh nothing.
#3: Leg Presses
You must use the leg press as wisely as possible. You can train your legs to do all the work by lifting the weights by extending your legs, or you can press against the weights to lift your own body weight. The combination of the two exercises produces more muscle mass by confusing the muscles. Keep your legs strong so you can lift more weights with your arms. You will notice everyone who has bulked up has bigger legs than you expect.
#4: Do Not Forget Cardio
Cardio training is not going to help you gain muscle mass, but you cannot forgo cardio completely. The cardio training you do must help supplement all the work you are doing with the weights. Your cardio training should include a short run every few days or a class at the gym that includes cardio.
Focusing on cardio will reduce your muscle mass, but a bit of cardio keeps your heart healthy. A weight trainer who never does cardio risks the health of their heart in the long run.
#5: Change Your Diet For The Better
Your diet must be changed if you want to bulk up as much as possible. Your body will need several thousand more calories than it does now, but you must fill those calories with good foods that will help you gain the muscle mass you are looking for.
Your diet must begin with as much protein as you can manage. You are not limiting yourself to eating proteins, but you want to load up on proteins as much as you can.
Someone who lifts weights nearly every day needs to have protein in their diet to repair muscle after a serious workout.
#6: Meal Replacement
You may start with meal replacement shakes that are designed to deliver protein and calories in a small package. You can drink the shake for breakfast and lunch every day, and your body will have the energy it needs for a big workout.
Meal replacements are filled with the calories you need, but the calories are good for you. You need not attempt to eat junk that will give you the calories you need.
Meal replacement shakes are cheap, easy to eat and easy to carry with you.
#7: Lean Proteins, Fruits And Vegetables
Your diet for dinner should consist of good proteins like pork, fish and chicken. You can eat lean beef, and you may prepare turkey substitutes for some proteins. Add fruits and vegetables to each meal to keep your body healthy, and you will have even more energy to work out.
These meals may not seem as though they will provide results, but you must eat a clean diet to increase muscle mass.
Good food will help your muscles grow, but bad food will cause you to gain weight in unwelcome areas.
The best lifters in the world have completely diets that do not feature junk food, processed food, sugar and or carbohydrates. Carbs are necessary, but they cannot take up too much of your diet.
#8: Your Routine
You can maintain a routine that includes your work, time with family and workouts. You must build your routine around your body’s needs, but you cannot focus solely on lifting. You must find a way to have a balanced life. Someone who is happy at home and work will flourish in the gym.
Start your day with a meal replacement shake, get ready for work and head to the office. Do your work as diligently as possible, and await your lunch break where you can workout. A quick meal replacement shake and workout will help you stay in your routine. You can go back to the office filled with energy, and you have satisfied your workout needs for the day.
You can go home to your family, and you may have a life outside the office. Include a simple workout on Saturday, and you are ready to take the day off on Sunday. This basic routine will serve most readers, and you will gain muscle mass without giving up your job or free time.
#9: Taking A Break
You must take a break from your workout program if you want to avoid injury. Your workouts must stop at least once a week, and more strenuous programs need two to three days off every week. You will strain your body to the point of breaking if you are not taking breaks, and a muscle tear could set you back several months.
Working with a partner or trainer will help you take breaks. Your partner or trainer needs a break just like you, and they will keep you accountable. Keeping a complete calendar will all your breaks listed will remind you when you should not be working out. This calendar should include vacations, holidays and special family milestones. You can afford to take a day off here and there to avoid injury.
#10: Do Not Be Afraid To Change Programs
You may gain several pounds of muscle mass over the course of many months, but you may plateau one day in the gym. You will notice a lack of improvement, and you will feel as though your workouts are no longer effective. You are using an effective workout plan, but your body is accustomed to your workouts.
You may ask your trainer or partner to help change your workout routine. A simple change will trick your body into performing better, and you will see improvement again.
You may need to make changes every few months, but a simple change in your workouts is worth the extra improvement.
Your quest for more muscle mass should take you to the gym, the dinner table and back. You are working on a program that could take years to complete fully, but you are committing to a lifestyle change that will make you healthier than ever. You will be in the best shape of your life, and everyone around you will notice the stark difference between who you were and who you are today.
I enjoy reading about improving my physique and write about muscle building, shredding fat and supplements that give you that little edge over your competitors.
Latest posts by Joseph G. Grossman (see all)
- Get LEAN quick with OUR special »Four-Week Meal Plan« - March 5, 2019
- How Muscles Grow: The Science and Facts Behind Muscle Hypertrophy - February 6, 2019
- Study Reveals: What’s the Ideal Number of Sets to build Muscle Mass - January 20, 2019