Ladies and gentlemen, I give you Mr. Drew Stegman. I looked over his site and I find him very interesting in his approach to weightlifting, bodybuilding and Nutrition. Its basic, simple and no B.S when it comes to building the muscle you want. Without further ado here is the 5 steps to help those who want to gain muscle fast.....
With everybody these days trying to lose fat, it’s fairly easy to
forget about the importance of muscle on your body. Whether you simply want to increase your metabolism or look at yourself in
the mirror and know that you’re totally hot and ripped, muscle mass is
necessary to do so.
Here are five simple ways to build muscle, rather you’re trying to pack on a few pounds or you want to look
like a professional bodybuilder:
1. Cut Back on the
Cardio: Doing cardiovascular exercise is fantastic if
your goal is weight loss, since it allows you to burn additional calories and
gets your heart rate up into its target zone. But if your goal is to gain
muscle, I’d recommend cutting back on the cardio a bit. Too much cardio can
actually burn muscle, which is the case with the long-distance marathon runner;
sure they might be lean and have no fat on their body, but they’re lacking in
the muscle department. This doesn't mean that you should ignore cardio
completely, but definitely cut back on the long distance stuff. I would limit
your cardio to no more than three 30-minute sessions each week and spend the
rest of your time and effort focusing on lifting weights.
2. Don't Overdo It: Many bodybuilders, weightlifters, fitness enthusiasts and even
average gym goers all make the same mistake – they overtrain. When it comes to
most things in life, more is better, but when it comes to building muscle,
doing more will simply end in failure. If you overtrain, you’re either going to
get injured or simply get burnt out. Whatever the case, you won’t be able to
build any muscle and if you get injured, obviously you’ll be out of the gym for
weeks or months at a time. So keep your weightlifting sessions under an hour
and don’t workout more than 5 days per week. Even with five days per week,
you’re still pushing it – I’d even recommend scaling that back to 3-4 days per
week.
3. Mix Things Up: Why would you want to
do the same thing over and over again anyway? Variety is what keeps people from
getting bored in life and when it comes to packing on muscle, things are no
different. Your muscles (and body for that matter) all operate under one simple
principle. Once they get comfortable with what they’re doing, they stop
adapting. And when they stop adapting, they stop growing. Always make sure
you’re switching up your workouts every 4-6 weeks, so you can keep your muscles
constantly confused and in the state of muscle growth. Trust me, you won’t
regret this decision once you finally decide to give it a full-blown shot.
4. Keep Eating: Many people focus on calorie restriction when trying to lose
weight, which is completely understandable. But when you’re trying to gain
muscle, you need to play by a different set of rules. Quite simply, you have to
eat big to get big. If you’re not supplying your body constantly with the
nutrients and calories it needs to grow, then don’t expect to get very big. But
you can’t eat anything – you need to consume a constant balance of protein,
healthy fats, complex carbs and fruits and vegetables as well. If you starve
your muscles, they’ll wither away, so don’t let that happen to you.
5. Take a Break: Remember point two. Even if you’re mixing up your workouts and
continually confusing your body, you won’t gain much muscle if you workout too
much. In fact, you’ll probably find that you gain the most amount of muscle
when you’re resting. Many people don’t realize that muscle growth does not
occur in the gym; it occurs outside of the gym when you are resting and eating.
When you hit the gym, you’re breaking down your muscles and then your body has
to go back and rebuild those muscles once you've broken them down. But if
you’re always working out, you’re body won’t have enough of an opportunity to
rebuild these broken down muscles, so they won’t grow. Every six months or so,
take a rest week and you’ll be amazed at the effect it has on your body; not to
mention your state of mind. Your mind and body will make a full recovery and
you’ll be more than ready to hit the gym once this rest week has ended.
This was an article written by Drew Stegman.
For more muscle building tips check out his website: http://how2gainmusclefast.com/
