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. Get Enough Protein in Your Diet
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat More Food
Eat about 1 gram of protein per body weight each day. So if you weight 170 pounds you should consume about 170 grams of protein a day. You also have to increase your calorie intake. Consume an extra 500 more calories than you normally would each day. If you don't gain any weight after about 2 weeks then you have to increase your calories by another 500 a day.
3. Bigger Muscle Groups are The Focus
Exercises like bench presses, dips, pull ups and squats will place the focus mainly on the larger muscle groups resulting in much faster gains in muscle mass. This is especially true if you have been working out for a while already and seem to have reached a plateau. You will also want to be sure to perform these exercises in three sets of twelve repetitions with very short pauses between each one.
4. One Day Of Training, One Day Of Rest
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. Eat More Carbs After Training
Feeding your body carbohydrates on the days your body is resting will slow down the rate your body breaks down protein. Add carbohydrates like bananas or peanut butter to your diet. - 17269
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. Get Enough Protein in Your Diet
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat More Food
Eat about 1 gram of protein per body weight each day. So if you weight 170 pounds you should consume about 170 grams of protein a day. You also have to increase your calorie intake. Consume an extra 500 more calories than you normally would each day. If you don't gain any weight after about 2 weeks then you have to increase your calories by another 500 a day.
3. Bigger Muscle Groups are The Focus
Exercises like bench presses, dips, pull ups and squats will place the focus mainly on the larger muscle groups resulting in much faster gains in muscle mass. This is especially true if you have been working out for a while already and seem to have reached a plateau. You will also want to be sure to perform these exercises in three sets of twelve repetitions with very short pauses between each one.
4. One Day Of Training, One Day Of Rest
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. Eat More Carbs After Training
Feeding your body carbohydrates on the days your body is resting will slow down the rate your body breaks down protein. Add carbohydrates like bananas or peanut butter to your diet. - 17269
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Consider using Acai Force as a bodybuilding supplement in between workouts for maximum gains.
posted by X - Men at
6:27 AM
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