8 Proven Strategies For Maximum Muscle Gains

8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of body building and building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1. Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, dead lift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

1. Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

1. Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

1. Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

1. Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

1. Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

1. Increase Your Water Intake

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

1. Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle and body bilding in general is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

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How to get a six-pack?

Everyone wants to have a dramatic, marked and strong abdomen. Unfortunately, despite wanting everything mentioned, not trains. Then we have the other people who do the opposite; we refer to those who go to the gym Monday through Saturday only to train abdomen. You see them with mattresses on hand all the time or asking banks not to make openings gym, but leg lifts to lower abdomen.
It is understood that for all there is a balance and truth here too this rule applies.
It should be mentioned that having a toned abdomen is not just part of aesthetics, but rather a complement to the full body. We address a few points that claim clarificarte what it's all about.



What good is having a six-pack?

Popular thinking sees it as something aesthetic. The canons of the current fashion suggest a definite and appealing abdomen, which certainly translates into success. The truth is, they have abdominal only brings benefits. Away from aesthetics, a strong stomach represents health and vitality. In addition, this area have developed provides a better posture and therefore acts favorably with lumbar or lower back. Of course, we have to understand that to have marked our abdomen, must meet certain requirements.

How can we get a six-pack?

This is what we all want to know. First, do more exercise, the abdomen will not be marked if we have more than 10% body fat. Secondly, we will tell you that the road luxury abdomen consists of 3 phases:

From 10% abs begin to appear, it does not matter the specific exercise is made, if the fat is not low, you will not notice.

A) -lower fat: As I mentioned earlier, abdomen naturally can not be dialed if there is excess fatty material in the area. In the link given in the previous stanza, will clarify how to lose excess fatty and facilitate the first step marking the abdomen.

B) -Stage strengthening and endurance: This is the second and must work hand in hand with step one, if you're a rookie. The following video will show one, easy naked eye but both complex and effective abdominal strengthening circuit:  => Watch Video Now <=
The building is important, because before starting to work really requires a process of prior resistance and prevent future injuries from a bad move. The abdominal muscle is and should be treated as such; We can not train with 100 kilos in bench press the first day of gym. You should make a maximum of 3 times a week this excellent circuit 3 times per session. All this for one month before starting the actual work.

C) - Work abdominal hypertrophy: This is the last phase where "it gets down to work." Given that your resistance work is complete, then you can implement the following link:


=> Watch Video Now <=

These exercises will be useful to develop "the dice" and also reduce waist centimeters. Eye with the latter, not all genetics are predisposed to be narrow waist, there are some that are designed to be rather broad. The solution to this would apply more work shoulder to give a feeling of narrow waist without necessarily having it.
The exercises provide a strong abdomen are those associated with elevations feet or those that are made with a moderate weight.
The ideal is to train up to 3 times a week intensely, but not beyond that. The abdominal muscles, as mentioned above, are muscles as such and must rest to develop. Important is its elongation after routine; a clever way to do this is:  => Watch Video Now <=

Ahmad Haidar has one of the best abdomens of all time. He says his secret is to exercise leg raises and abdominal training very hard at least 2 times a week.

These three points are very important, but there is a room which is even more so. The abdominals are not formed at the gym, but in the kitchen. Perhaps we have heard this more than once, but it's true. As much as we train, if there is no diet, no abs. We must guard against hydrate enough away from foods that we can "erase" and try not to stay up late.
Having six pack abs is not impossible, but require more requirements to show up. If the train 3 times a week intensively, have a good diet and enough hydrated, as quickly as possible it will appear.

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