what techniques can i use to help me gain muscle mass quicker when i lift weights?

Answer 1

first the training routine should be based on compound exercises. compound exercises allow a greater load to be placed on the target muscles. the heavier the load then the greater the amount of microtrauma that can be induced on skeletal muscle during exercise. with a caloric excess in the diet growth should occur when the muscles recover from training. also focus on heavy eccentric training, it causes greater microtrauma to skeletal muscle than does heavy concentric training. a time under tension of 45-60 seconds per set is optimum. so use a weight that you can handle to perform 8-10 reps. the last couple of reps should be hard but not enough to effect keeping proper form. you can use the rest -pause method also to accomplish this.

supplement the compound based training with isolation exercises utilizing dumbbells and machines that function with cables and levers. i like to use a higher rep range (10-20 reps) with isolation exercises in an attempt to effectively stimulate the slow twitch muscle fibers.

after training consume any creatine supplements, etc. and take a protein shake with some carbohydrates for recovery and 1 gram of vitamin C. 20 grams of protein is sufficient with 60-80 grams of carbohydrates. 1-1.5 hours after the post workout shake consume another meal with protein, low GI carbs (oatmeal, beans, lentils, etc.) and a little fat.

* if you are gaining mass in one area and not in another then the problem is not in the diet or calories it's in either the training and/or recovery of that muscle.

* if you aren't gaining weight and eating everything in sight then you need to start counting calories. it makes gaining muscle so easy. start at your total bodyweight x 20 in calories (ex. 150 lbs x 20 = 3,000 calories daily). consume 40% protein, 40% carbs and 20% fats. if no weight gain then increase the cals by 10% each week until weight gain occurs.

* don't neglect any body parts, it only creates weak links and muscle imbalances which lead to injury

* don't judge training by the amount of soreness that does or does not occur. judge the effectiveness of a training routine over a period of time by increases in strength and/or endurance. keep a training log and set long and short term training goals

* the diet is 70% of gaining muscle, going to the gym is the easy part. you have to eat enough calories of the right nutrients every couple of hours (3-4) on a daily basis.

Answer 2

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Answer 3

Build Ripped Muscle Fast

Answer 4

1) first max out to see how much your capable of lifting
2) then take that and subtract 5lbs =(2 of the 2.5lbs on both sides) every time.
example. if your max is 45lbs on both sides.
you would have:
lift 1 lift 2 lift 3 lift 4 lift 5
5x115 4x120 3x125 2x130 1x135

on lift 5 it says one but do as many as you can. it really helps.
to do your lifting on here i recommend you use a towel rolled up sideways and taped. and put that inside your shirt so that it's easier that way you don't go all the way to the chest and put yourself at risk.
THIS IS CALLED TOWEL BENCH!!!

BY THE END OF THIS WORKOUT YOU'LL BE AS BUFF AS BUFF CAN BE.

Answer 5

Did you tested Muscle Gaining Secrets mechanism. Go to right here : http://Get.BodyBuildingAccess.com . This might certainly explain person!

Answer 6

first take whey protien, then lift less reps with more wieght giving you strength and mass also drink alot of water

Answer 7

take creatine im not sure how you spell that its a supplement with alot of protein this guy from my work took it and seriously he is skinny but dang hes got muscles