Lift Weights – Hard!
You must engage in a regular, structured weight-lifting program if you wish to add significant amounts of muscle mass to your body. Without getting into too many specifics here, suffice it to say that you should focus the brunt of your weight-lifting workouts on the performance of multi-joint, heavy-duty exercises: squats, bench presses, shoulder presses, and lat pulldowns. These exercises utilize some of the biggest muscles in your body, and as a result, stimulate ther release of large amounts of Human Growth Hormone and Testosterone, both of which aid in muscle repair and muscle building. Constantly modify and change-up your weight-lifting workout routines to prevent your body from stagnating and getting used to the same old workout. But don’t waste your time performing lighter weight but higher rep exercises; focus the majority of your lifting around heavy weights!
Eat a Surplus of Calories
Yes, I said a surplus. In order to gain significant amounts of muscle mass, you have to regularly ingest more calories than you burn; that’s a proven fact! Yeah, I know, there are some genetic freaks out there that might be able to build muscle while dieting and reducing calories, but chances are you are not one of them! Gaining any type of weight, whether it be fat or muscle, requires extra calories above and beyond what you need to maintain your current body weight. The extra calories provide the necessary fuel for your body to lay down new muscle tissue. All the weight-lifting in th world will be wasted if you are not supplying your body with a surplus of fuel needed to feed muscle growth!
Expect Some Fat Gain
You didn’t think you were going to just grow more muscles without adding a little to your fat stores, did you? The flipside to eating a surplus of calories in order to fuel muscle growth is that you will also fuel extra fat accumulation. Again, unless you are a genetic freak or just plain lucky, you can’t eat a surplus of calories and not expect to gain some additional fat as a result. Hopefully, with all of your intense weight-lifting, the majority of your extra calories will be used for muscle repair and muscle hypertrophy, but expect that some of those extra calories will wind up in your fat stores.
Diet Matters – Alot!
To minimize fat gain and to ensure that your muscles receive adequate nutrtions, eliminate as much “junk” food as possible from your diet, cookies, cakes, french fries, burgers, etc, and make your diet heavy on good quality, nutritionally-dense foods: lean meats and dairy products, whole grains, vegetables, fruits, and legumes. As a rule of thumb, strive to consume at least 1 gram of protein per 1 pound of lean body weight. Protein is vital for muscle repair and growth, but don’t go crazy with it. Many people assume that eating extra gobs of protein will add muscle to their bodies faster, but that is not the case. Eat enough but don’t overdo it; any excess will simply be excreted from the body. The cleaner you keep your diet, and the less junk food that you eat, the healthier you will be, the more efficient your body will be, and you will limit the amount of fat that you gain while building muscle!