Five Principles for Maximum Weight Training Results
Proper diet and weight training exercises are the key components to achieving fast and consistent gains in muscle mass. Any lack of results you may be experiencing are due to either improper diet or the wrong set of exercises in the wrong order.
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
The amount of muscle mass you gain will be directly proportional to the amount of protein the have available. Unfortunately the body does not store much protein as it is rapidly used up by the muscles and any excess is simply excreted or turned into fat. So you must consume more protein than your muscles are using.
2. Eat More Food
Caloric intake is another important factor in weight gain. Start with the number of calories you already eat each day and add 500 to that to start. Give it about two weeks and if you don’t see any significant gains after that initial period you can increase by another 500 per day. You will also want to be sure you are eating at least 1 gram of protein per pound of body weight every day.
3. Bigger Muscle Groups are The Focus
When you focus on your large muscle groups such as your chest or legs it will build the most muscle faster, especially if you’ve been lifting for a while. Exercises like pull ups, bench presses, squats, and dips will focus on these larger muscle groups and increase the success rate of your workout routine. Perform 2 to 3 sets of 8 to 12 repetitions with about a 1 minute rest period in between each set.
4. Rest A Day After Each Training
Muscle growth actually occurs during the healing phase after the damage done to them during the workout. Follow each workout by resting a full day.
5. Eat More Carbs After Training
Increasing your carbohydrate intake with snacks such as peanut butter or bananas will slow the rate at which your body metabolizes protein, making it more available to your recuperating muscles.
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