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Home > Sports Nutrition, Body Building, Strength Training > 

Increase Muscle Mass / Body Building Information


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General Description
The information in this section is for men or women that want to increase their lean muscle mass. This is not specificaly for hard gainers who have a lean body type. If you have a very lean body type, fast metabolism and have a hard time gaining any weight at all, you may want to read the section, Under Weight / Skinny / Need to Gain Weight for more information.

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The Basic Requirements of Muscle Weight Gain
Gaining Muscle weight requires the proper absorption and synthesis of proteins, the right amount of energy from carboyhdrates, and the process of training with progressively heavier weights.

Dramatically increasing calorie intake is an important factor in gaining mass. When you overload your system with plenty of protein and fats, the body has no other choice but to gain weight. The goal is to eat enough calories to allow the body to build more muscle, but not so many calories that you gain a large amount of body fat.

Weight training is the fastest way to build more muscle. Proper diet and weight training both work together. The weight training overloads the muscles and stimulates growth, while the food and supplements you eat provide the necessary building blocks to repair and build new muscle tissue. If you don't eat correctly while weight training, you may lose muscle tissue.

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Increasing your Intake of Proteins
To gain muscle weight you have have the right amounts of proteins annd carbohydrates in your system! It is important to eat high quality protein. To build muscle you must eat the right foods in the right quantities. If you are not getting at least 1 gram of protein per pound of body weight, then you will probably not gain muscle mass. This is an overlooked area by many individuals that want to gain muscle mass. Protein, along with a few supporting supplements are a requirement for building muscle tissue!

Learn to measure and calculate your daily food intake rather than guessing. In addition to eating more calories, increased intake to 6 meals per day - eating every three hours. This is where nutritional supplements are important as meal replacements. Supplements are not a magic pill they are to supplement your existing diet and training program. Supplements are not a substitute for proper nutrition and training.

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The Importance of Supplements
A good strong diet with plenty of protein and carbohydrates is essential. If you can't eat enough then supplements are essential. You can eat a balanced Meal Replacement Bar and / or Drink supplements to increase your intake when it is difficult to eat 6 real food meals per day.

For larger amounts of Protein a whey protein supplement is very beneficial, the protein supplements are essential. If you have a busy schedule, being able to get a complete, high-protein meal quickly and conveniently throughout the day can mean the difference between success and failure.

If you are interested in gaining weight when you have a fast metabolism you must also increase your intake of carbohydrates consistent with your increase in protein. Pure carbohydrate supplements should be included with a protein supplement in order to gain weight, especially if you havfe a fast metabolism.

Creatine Monohydrate is the number one selling sports nutrition supplement for amateur and pro athletes. Creatine has been proven to increase strength and muscle endurance, which will enable you to lift heavier weights, and ultimately stimulate more muscle growth.

Increasing your strength will allow you to lift heavier weights. Remember though that more muscles burn more energy so you must continue to increase your carbohydrate and protein intake if you are going to work on increasing your muscle mass along with general weight gain.

There are various other supporting supplements that help you absorb protein faster and more efficiently. That includes various amino acids, vitamins, and minerals. It is beneficial to take a solid multiple vitamins, with iron, calcium, magnesium and bromelain along with branched chain amino acids.

Some people dont eat because they get stomach upset when they eat anything. I am not talking about the stomach upset that comes with gorging oneself, rather a general upset every time you eat. In order to reduce stomach upset we have presented a few supplements that will assist you in eating more and reducing the associated stomach upset.

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Weight Training for Maximum Muscle Gain
Focusing on compound free-weight exercises, and lifting progressively heavier weights will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing muscle mass. Free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers, while also strengthening smaller/weaker muscles. If your smaller supporting muscles are weak, your larger muscles won't grow as quickly. To build size and strength quickly, pro bodybuilders and professional athletes focus on the use free weights.

Weight training is needed to stimulate growth. After that, your body needs rest and food to build the muscle. Hardgainers need more rest and food than others. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not grow, but you will also be setting yourself up for chronic injuries from over training and possible muscle loss.

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Program Consistency
Improper diet and over training are two reasons why most people never get beyond an average physique. Most importantly, follow a plan consistently day in and day out without fail. Do not skip workouts or meals and supplement where necessary. Working out and maintaining the proper diet on a consistent basis will bring a significant increase in size and body mass.

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Gaining Muscle weight requires the proper absorption and synthesis of proteins, the right amount of energy from carboyhdrates, and the process of training with progressively heavier weights.



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