10 Tips To Build Mass QUICKLY!!!
Hey guys!!! Just Check out these awesome tips for
building muscle mass! FInd out how to finally jump start anabolism and create a
positive nitrogen balace! but make gains.
Muscle mass is the straw that stirs the drink in
the sport of bodybuilding. Talk all you want about symmetry, shape and
definition, but in the final analysis, muscle mass is the defining element of a
physique. The mass building equation has three components: a correct diet
strategy, hardcore training and high tech supplementation. It's not rocket
science, but there are tricks to it, nonetheless.
To save you time and trouble, we’ve complied 10
tips to help you build mass quickly.
1. GIVE IMPORTANCE TO : The Negative
Muscle growth is the logical byproduct of muscle
contraction. Much emphasis is placed on the concentric phase of a lift where
the muscle shortens as it contracts. But the stretching of the muscle during
the eccentric, or negative, phase where the muscle lengthens while maintaining
tension can directly cause muscle hypertrophy, too. Giving importance to the
negative is an easy technique to overload muscles and promote radical gains in
mass.
2. Include FISH in your diet
Fish
containing higher amounts of fat - salmon, for instance - provide us with the
ever popular omega-3 fatty
acids. Why is this important? The omega-3s make the
muscle more sensitive to insulin; hence, they fuel glycogen storage and amino
acid entry into muscles while also preserving glutamine stores. ©:http://ccow.tk
3. Increase Sodium Intake
Sodium is an essential mineral that is an absolute
must for muscle growth. Sodium has a bad rap because it can cause water
retention - anathema to contest ready bodybuilders. On the plus side, sodium
enhances carbohydrate storage and amino acid absorption while also improving
the muscle's responsiveness to insulin.
4. Say NO to Aerobics
Aerobic exercise has a detrimental effect on mass
building. Aerobics interfere with strength gains and recovery while burning up
valuable glycogen and branched chain amino acids (BCAA). Adding mass is the
best way to upgrade your resting metabolic
rate (RMR); is the RMR is elevated, more calories are
burned and it is easier to stay lean.
5. Lift
Explosively
The amount of force a muscle generates is
proportional to the amount of muscle growth you'll be able to create. Force is
defined as mass (the weight you use) multiplied by acceleration (the speed at
which you push a weight against resistance). To generate more force, then,
progressively increase your poundages while lifting explosively - in this
context, you actually increase speed during the second half of the rep.
6. Dramatically Increase Your Calories For Three Days
You will never achieve a positive nitrogen balance
with a low calorie diet. It takes raw materials - carbs, protein and fats - to
build new muscle mass and support recovery. Increasing your calories by 50%
(from 3,0000 to 4,500 per day, for instance) for three days can spur growth
while adding little if any bodyfat. The key is to limit the increased calories
to a designated three day period; you'll be able to stimulate growth by
improving muscle sensitivity to insulin and by providing more carbs for
glycogen storage.
If you are in a overtrained state - and if you're
not gaining any new muscle mass, this is probably the case - the additional
calories will promote anabolism before fat storage is able to kick in. That's
why you want to limit the 50% increase to a three day period. After that time,
return to your typical intake of daily calories; you'll have stimulated new
growth without adding unwanted fat.
7. Rest is NECESSARY!!
Many bodybuilders are unable to pack on mass
because they are always training and, therefore, always recovering from those
grueling workouts. Taking a couple of days off can restore glycogen, increase
anabolism and allow hormonal indexes such as testosterone and cortisol to
return to optimal levels. pic ©http://www.crazybulkbodybuilding.com
8. Eat In The Middle Of The Night
Anabolism depends on an excess of calories. As you
are well aware, bodybuilders eat four to six times per day to increase the
absorption of nutrients and to provide a steady influx of carbs, protein and
fat. Expanding on the four to six meals per day plan is to include a protein
drink in the middle of the night that can encourage additional growth.
9. Increase Strength Through Powerlifting
Your muscles respond to training in three ways.
When you train with high reps (more than 15), there is an increase in endurance
with no substantive improvement in size or strength. The six to twelve rep
range - the range that all big bodybuilders rely on - promotes an increase in
both size and strength. Powerlifters generally stay with low reps, two to four
per set, which supplements strength with slight variances in size.
However, if you set aside one week of training to
pile on the weights with low reps the subsequent improvement in strength will
make you stronger when you return to the six to twelve rep routine. Here's the
formula: More strength equals more tension on the muscle equals more growth.
10. Supplement With The Big Three: Glutamine, Creatine & BCAA
Glutamine is
known as the immunity amino. If you are overly stressed from dieting or
training, the immune system kicks in, releasing glutamine into the bloodstream.
Having low levels of glutamine will inhibit muscle growth - that's why
supplementing with glutamine is important.
Creatine is associate with added
power and the ability to produce more adenosine triphosphate (ATP) - the
chemical fuel source for training and growth. Supplementing with creatine
allows bodybuilders to raise creatine levels in the muscle - therefore
enhancing strength and ATP - without the unwanted fat that you'd be saddled
with by getting all your creatine exclusively from food.
Branched chain amino
acids act as a handy fuel source when glycogen stores are
low. Adding BCAA to your nutritional program will increase your nitrogen
balance while preventing the dreaded catabolic state that derives from
overtraining or overdieting.
for more info. & tips you can visit @ bodybuilding.com
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