Training for muscle gain
If you think that you are lacking in the lean department and need to pile on some quality pounds, then this is an article you’d want to sink your teeth into. The process is simple, to provide your body with a stimulus to grow and then equip it with tools to help facilitate the needful. The stimulus here would be proper weight training and the tools would be a good diet and supplements, if need be. But undoubtedly training and diet is a staple, if packing on lean tissue mass is your goal.
The Stimulus.
A lot has been said about how weight training routines need to be different for different people and how no two bodies are alike. Am sorry to say that at the end of the day, at the root level, a muscle tissue is a muscle tissue and if you’re a hale and hearty individual capable of total and unobstructed motion at all your joints then
A lot has been said about how weight training routines need to be different for different people and how no two bodies are alike. Am sorry to say that at the end of the day, at the root level, a muscle tissue is a muscle tissue and if you’re a hale and hearty individual capable of total and unobstructed motion at all your joints then
you have a complete muscle structure running under your skin. The
function of a muscle tissue is to cause the flexion or extension across a
set of joints.
The stimulus works in a similar fashion for a physically gifted person or a not so gifted person alike. When executed enough to cause stress the muscle will overcompensate by growing in strength and ultimately size, thus giving you what you’re training for.
However, whatever is your level of expertise with hoisting the iron; remember to maintain appropriate training volume. Do not go overboard with the number of sets. Because you don’t really need to. Just stick to 5-8 sets for the major muscle groups - Pectorals, Back and the legs- and stay at 3-5 sets for the minor muscles – the rest. What really matters is the quality of the rep and thus the intensity of each set.
Next, you might want to stay in the premise of the compound exercises only or at least as far as possible, owing to the factor of leverage that helps cover more muscle groups with a single exercise. For example: The most favored compound exercise of all – The bench-press covers the chest, the shoulders the triceps and if done really well even the rectus abdomens (personal experience, but not every set, not every time).
The Tools.
The most primary and important tool you’re going to need is a good gym that is well stacked with weights, rack and benches and just the right kind of machines. If a gym is not something you can work in then the next best substitute is the tension band. But let’s stick to the weights and work with that.
The stimulus works in a similar fashion for a physically gifted person or a not so gifted person alike. When executed enough to cause stress the muscle will overcompensate by growing in strength and ultimately size, thus giving you what you’re training for.
However, whatever is your level of expertise with hoisting the iron; remember to maintain appropriate training volume. Do not go overboard with the number of sets. Because you don’t really need to. Just stick to 5-8 sets for the major muscle groups - Pectorals, Back and the legs- and stay at 3-5 sets for the minor muscles – the rest. What really matters is the quality of the rep and thus the intensity of each set.
Next, you might want to stay in the premise of the compound exercises only or at least as far as possible, owing to the factor of leverage that helps cover more muscle groups with a single exercise. For example: The most favored compound exercise of all – The bench-press covers the chest, the shoulders the triceps and if done really well even the rectus abdomens (personal experience, but not every set, not every time).
The Tools.
The most primary and important tool you’re going to need is a good gym that is well stacked with weights, rack and benches and just the right kind of machines. If a gym is not something you can work in then the next best substitute is the tension band. But let’s stick to the weights and work with that.
After that the next tool that comes a kitchen stocked only with good quality, non-processed foods to faciilitate a balanced diet. When eating to gain muscle you always run risk of gaining body fat. Hence, you must watch what you eat in order to curtail the addition of body fat and while regulating lean tissue growth. You must make sure that the diet is balanced and commodities from essential food groups are included in your daily diet.
The next tool is the subject of much discussion, supplementation. As the name suggests, supplements are to be taken in order to complete what is already being administered. In case your regular diet is incapable of providing you with essential nutrients in the right amounts, then supplements are the best way to go. Make sure you choose the right product or combination of products to help you in your goal. More on supplementation later.
Rest is the final and most underestimated tool in the ball game of muscle gain. It is not during the stimulus that you grow, but during the rest and recuperation following the stimulus that you grow and adapt to the exposed levels of stress. Appropriate amounts of quality rest is essential in gaining quality muscle mass. Always take one, maybe two days off in a week and after about 12-16 weeks it would be a good idea to take a whole week off and allow total and complete rejuvenation.
These are the main tools to work with when on a mission of muscle gain. Each of these tools shall be discussed in detail in subsequent articles. Keep reading.
Train hard. Train safe. Stay fit.
These are the main tools to work with when on a mission of muscle gain. Each of these tools shall be discussed in detail in subsequent articles. Keep reading.
Train hard. Train safe. Stay fit.
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