Weight Training-The Best Way to Gain Muscle Mass
Finding the best way to gain muscle mass can be challenging for some. If you're like me, your first day in the gym you got on a machine and started haphazardly moving stuff around. Not only will this not get you muscular, you'll probably injure yourself. Whether your goal is strength or aesthetically-driven, I hope you find this article informative.
Hands down, the best way to gain muscle mass quickly is to use free weights. There are no exceptions. Regardless of age, gender, or fitness level, free weights are the way to go. They are more difficult to do because you have to unrack, move, and rack the weight while keeping it balanced yourself, recruiting more muscle fibers than a machine. Free weights also garner more of a response from the central nervous system than a machine, and you have a better sense of how your body and the weight moves through space as a result of consistent lifting.
The best way to gain muscle mass and lose fat at the same time is a tricky subject. For may people, it may be better for you to gain some muscle first before you lose fat. The reason that gaining muscle and burning fat at the same time is so hard is because they are antagonistic goals. In order to gain weight you need a caloric surplus, and in order to lose weight you have to expend more calories than you consume. I would only recommend this to experienced lifters and (oddly enough) beginners just starting out. Beginners typically grow at a very fast rate when they start training, so typically they gain muscle and burn fat at the same time.
To find the best way to gain muscle mass without gaining fat will require use of training logs. Make sure you're eating enough for muscle gain, but throw in some cardiovascular work on your off days. Then track your progress. If you got stronger but didn't gain weight, then you either a) burnt fat and build muscle concurrently, or b)just got stronger. Also, get a tape measure and measure your arm size, leg size, and waist size every week. This will give you a good barometer as to whether or not you're burning fat.
It is a little more difficult to find the best way to gain muscle mass without also gaining fat. To minimize fat gains, I recommend cardiovascular exercise on your off days, allowing a couple days to rest. For example, you would train Monday, Wednesday, and Friday, and hop on the bike or go for a run on Tuesdays and Thursdays, and Saturdays. On top of this, your diet must be fine-tuned, with almost no junk food. Muscle gain requires a caloric surplus, and to ensure this surplus does not turn into fat, you must be disciplined.
Do big, compound exercises like the squat, dead lift, and bench press. These work many muscle groups and are some of the most difficult exercises to complete. It will be hell in the gym, but your body will thank you for it once you've recovered and eaten by growing big and strong. Don't do 6 sets of them, 3 sets of the big exercises is usually enough for muscle fatigue and growth.
While it may seem difficult, the best way to gain muscle mass isn't that hard to figure out for yourself. You must use free weights, eat right and get enough sleep (at least 8 hours). When working out, track your progress by keeping logs of your food intake, the amount you lifted, and take pictures every week. Then evaluate your gains. If you were stronger than you were last week, chances are that you are doing something right. Try to replicate what you ate, how you trained and how much you slept to keep your progress going. The same goes for fat loss. If you lost weight but you still lifted the same amount you did last week, odds are you lost some fat. Make sure you drink plenty of water. I would recommend a gallon a day. Most people cringe at the thought of the amount of times you would have to go to the bathroom drinking a gallon of water, but once your body gets used to it, you don't go to the bathroom a whole lot.
The best way to gain muscle mass isn't that hard. As long as you work hard, eat right, and lift heavy, you will see results. However, this is easier said than done. Regardless of who you are, the first few weeks will be a battle. As you get used to it, it becomes easier, and easier. - 17268
Hands down, the best way to gain muscle mass quickly is to use free weights. There are no exceptions. Regardless of age, gender, or fitness level, free weights are the way to go. They are more difficult to do because you have to unrack, move, and rack the weight while keeping it balanced yourself, recruiting more muscle fibers than a machine. Free weights also garner more of a response from the central nervous system than a machine, and you have a better sense of how your body and the weight moves through space as a result of consistent lifting.
The best way to gain muscle mass and lose fat at the same time is a tricky subject. For may people, it may be better for you to gain some muscle first before you lose fat. The reason that gaining muscle and burning fat at the same time is so hard is because they are antagonistic goals. In order to gain weight you need a caloric surplus, and in order to lose weight you have to expend more calories than you consume. I would only recommend this to experienced lifters and (oddly enough) beginners just starting out. Beginners typically grow at a very fast rate when they start training, so typically they gain muscle and burn fat at the same time.
To find the best way to gain muscle mass without gaining fat will require use of training logs. Make sure you're eating enough for muscle gain, but throw in some cardiovascular work on your off days. Then track your progress. If you got stronger but didn't gain weight, then you either a) burnt fat and build muscle concurrently, or b)just got stronger. Also, get a tape measure and measure your arm size, leg size, and waist size every week. This will give you a good barometer as to whether or not you're burning fat.
It is a little more difficult to find the best way to gain muscle mass without also gaining fat. To minimize fat gains, I recommend cardiovascular exercise on your off days, allowing a couple days to rest. For example, you would train Monday, Wednesday, and Friday, and hop on the bike or go for a run on Tuesdays and Thursdays, and Saturdays. On top of this, your diet must be fine-tuned, with almost no junk food. Muscle gain requires a caloric surplus, and to ensure this surplus does not turn into fat, you must be disciplined.
Do big, compound exercises like the squat, dead lift, and bench press. These work many muscle groups and are some of the most difficult exercises to complete. It will be hell in the gym, but your body will thank you for it once you've recovered and eaten by growing big and strong. Don't do 6 sets of them, 3 sets of the big exercises is usually enough for muscle fatigue and growth.
While it may seem difficult, the best way to gain muscle mass isn't that hard to figure out for yourself. You must use free weights, eat right and get enough sleep (at least 8 hours). When working out, track your progress by keeping logs of your food intake, the amount you lifted, and take pictures every week. Then evaluate your gains. If you were stronger than you were last week, chances are that you are doing something right. Try to replicate what you ate, how you trained and how much you slept to keep your progress going. The same goes for fat loss. If you lost weight but you still lifted the same amount you did last week, odds are you lost some fat. Make sure you drink plenty of water. I would recommend a gallon a day. Most people cringe at the thought of the amount of times you would have to go to the bathroom drinking a gallon of water, but once your body gets used to it, you don't go to the bathroom a whole lot.
The best way to gain muscle mass isn't that hard. As long as you work hard, eat right, and lift heavy, you will see results. However, this is easier said than done. Regardless of who you are, the first few weeks will be a battle. As you get used to it, it becomes easier, and easier. - 17268
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Michael Thomas runs a newsletter on the best way to gain muscle mass. To recieve free tips, techniques and strategies on the best way to gain muscle mass, join the newsletter.
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