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How to Build Muscle and Strength
Gain Muscle Mass and Serious Size By: Kieran |
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My desire to gain Gain Muscle Mass and Size began when I was 16. At the
time, I desperately needed to put on a lot muscle for rugby as I realized
how much more physical the game was getting as I began to get older.
I found it harder and harder to make tackles and get past people as I
didn’t have the strength or size to do so. I stood at 5’10” and a
measly 132lbs (60kg).
So in the late spring, when the rugby season finished up, I decided to do
the hard yards in the gym for the summer months until rugby began again in
winter.
I was very positive and optimistic that I would be successful in my
endeavour as I was going to be very disciplined to my weights
training...which I was!
At the time, when I had I very little knowledge of building muscle, I had a
lot of misconceptions (as everyone who begins does!) on how to actually gain
size and muscle mass.
The worst and most humorous mistake I can distinctly remember to this day!
Back then, when I was about to begin my off-season training, I caught wind
that a lot of professional rugby players took protein shakes on a regular
basis. So I decided to “do as the professionals do”.
Consequently, I went to the local supplement store and inquisitively asked
the sales clerk “What protein shakes do most rugby players take?” He
then handed me over this big paint pot like tub of protein with an
impressive, eye-catching yellow and red label with 2500Cals in the centre of
it.
Content, I bought it and left the store without realizing that 2500Cals was
over my daily requirement of calories alone!
Then when Monday morning (my gym day) arrived, I ate my breakfast, filled up
1 of 2 of my 1250Cal strawberry protein shake
with full fat milk as indicated and drank it just BEFORE the gym...Big
Mistake!
Twenty minutes into my jog that I did at the start of my gym session
(Mistake no.4) I ended spewing up a pink liquid all over the treadmill at
the gym. For a 16 year old it felt like the world was going to end with the
embarrassment!
Mistake no.1: Carbohydrates where irrelevant!
This was a dire mistake for me, especially because my high metabolism which
burned energy extremely fast. This resulted in my body using the valuable
proteins in my diet which was used to build muscle.
It also meant that I was fatigued a lot of the time and had very little
energy for any activity. As those of you who have experienced a low carb
diet would understand!
Mistake no.2: Fats make you Fat right?!
WRONG! Only saturated fats and trans fats eaten in excess are the real
contributor of putting on fat. Fats can even help to accelerate fat loss if
consumed in the proper way.
At that time, for me, fats would have played an essential role in my diet.
Not only would they have been the best energy source, fat would also be used
to transport fat-soluble vitamins — vitamins A, D, E and K — from the
food I ate your my body.
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Mistake no.3: Calorie Consumption
Probably the biggest error in my quest to gain size and muscle mass was my
not eating enough calories. In fact, I had no idea how many calories I was
eating!
What most people will tell you is to eat 500cals over your maintenance of
weight calorie consumption. However, I believe for hard gainers over
1000 cals is required and even more if you undertake other calorie burning
activities.
It is essential for everyone though to find their Maintenance of weight
calorie consumption.
Mistake no. 4: High intensity cardio
I used to run for about 25 minutes at a high intensity before doing weights.
This of course would eat away at all my value muscle.
Cardio when gaining size and muscle mass should be done at a rate of less
then 70% maximum heart rate for no more than 30 minutes.
For all of you involved in sport, size and muscle mass should ideally be
done in the off-season when little cardio is being carried-out and no
injuries can hinder your objective.
Summary
The effectiveness of Gaining Muscle Mass and piling on Size depends on a
very sensitive balance of training, diet and lifestyle.
Aspects which are all based on the individual.
Training:
Weights session will be the main focus for building size and muscle mass.
The sessions should be short (no greater than an hour) including many heavy
compound lifts such as squats, deadlifts etc.
Diet:
The diet should have a high protein content in all circumstances.
Approximately 1½ grams per pound of bodyweight.
Carbohydrates are difficult to gauge as they depend on the individuals body
fat, weight, goals and level of activity.
--2-3 grams of Carbs per pound of bodyweight for gainers who have a high
level of activity (i.e training 2/3 times a day) or
who are unconcernd about putting on body Fat.
--0.5 to 1.5 grams of carbs for those who wish to build muscle and lose
Fat.
Fats should be kept at a relatively high level with a big emphasize on
healthy fats such as ployunsaturates and monosaturates.
Lifestyle:
Plenty of rest is essential for muscles to recover and grow. That means
eight hours sleep. Late nights and alcohol should be disregarded for the
period that you wish to put on weight.
Try to aim for 6-8 weeks of hard training, strict dieting and a good
lifestyle. After that, reward yourself with a night out!
In some circumstances, it maybe necessary for a person to put on size and
muscle mass slowly in order to retain their natural athletic ability and
even improve it.
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About the Author:
This article is provided by Kieran of Body2Shape.com. Body2Shape make goals
such as Gaining Muscle Mass, Fat Loss and attaining Six Pack Abs as fast and
effective as possible!
Visit www.Body2Shape.com for more Information.
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