Gain Muscle Mass 

FAST with the right muscle building foods and muscle building routines!

My desire to Gain Muscle Mass and Build Big Muscle began when I was 16. At the time, I desperately needed to gain muscle fast for rugby as I realized how much more physical the game was getting as I began to get older.


I found it harder and harder to make tackles and get past people as I didn’t have the strength or size to do so. I stood at 5’10” and a measly 132lbs (60kg).

So in the late spring, when the rugby season finished up, I decided to do the hard yards in the gym for the summer months until rugby began again in winter.

I was very positive and optimistic that I would be successful in my endeavour of building muscle fast as I was going to be very disciplined to my weights training... which I was!

At the time, when I had I very little knowledge of how to build muscle quick, I had a lot of misconceptions (as everyone who begins does!) on how to actually gain size and muscle mass.

The worst and most humorous mistake I can distinctly remember to this day!

Back then, when I was about to begin my off-season training, I caught wind that a lot of professional rugby players took protein shakes on a regular basis. So I decided to “do as the professionals do”.

Consequently, I went to the local supplement store and inquisitively asked the sales clerk “What protein shakes do most rugby players take?” He then handed me over this big paint pot like tub of protein with an impressive, eye-catching yellow and red label with 2500Cals in the center of it.

Content, I bought it and left the store without realizing that 2500Cals was over my daily requirement of calories alone!

Then when Monday morning (my gym day) arrived, I ate my breakfast, filled up 1 of 2 of my 1250Cal strawberry protein shake with full fat milk as indicated and drank it just BEFORE the gym...Big Mistake!

Twenty minutes into my jog that I did at the start of my gym session (Mistake no.4) I ended spewing up a pink liquid all over the treadmill at the gym. For a 16 year old it felt like the world was going to end with the embarrassment!

Mistake no.1: Carbohydrates where irrelevant!

This was a dyer mistake for me, especially because my high metabolism which burned energy extremely fast. This resulted in my Body using the valuable proteins in my diet which was used to Gain Muscle Mass.

It also meant that I was fatigued a lot of the time and had very little energy for any activity. As those of you who have experienced a low carb diet would understand!

For some reason though I had the mentality that Carbohydrates would result in fat being stored on my body which of course would have been the case. Both High and Low G.I Carbs were essential for me to be able to grow.

Mistake no.2: Fats make you Fat right?!

WRONG! Only saturated fats and trans fats eaten in excess are the real contributor of putting on fat. Fats can even help to accelerate fatloss if consumed in the proper way in your gain muscle diet .

At that time, for me, fats would have played an essential role in my diet. Not only would they have been the best energy source, fat would also be used to transport fat-soluble vitamins — vitamins A, D, E and K — from the food I ate your my body.

Another reason why healthy fats would have been so important is the increase in testosterone I would have experience if I had ate more oily fish such as salmon or even taken a fish oil supplement every day.

It is scientifically proven that a Diet with 30% of its calories made up with fat helps to increase testosterone which is a hugely beneficial thing if you’re trying to Gain Muscle Mass fast.

Mistake no.3: Calorie Consumption

Probably the biggest error in my quest to build muscle mass fast was not eating enough calories. In fact, I had no idea how many calories I was eating!

What most people will tell you is to eat 500cals over your Calorie intake for maintenance of body weight. However, I believe for hard gainers over 1000cals is required and even more if you undertake other calorie burning activities. I find this the best way to gain muscle fast.

It is essential for everyone though to find their Calorie intake for maintenance of body weight.

The same principal applies to losing weight as they do for gaining weight. If you want get smaller eat fewer Calories than your daily intake of Calories for maintenance of Body weight. If you want to get bigger eat more Calories than your daily intake of Calories for maintenance of Body weight. Simple!

Mistake no. 4: High intensity cardio

I used to run for about 25 minutes at a high intensity. This of course would eat away at my value muscle.

Cardio when gaining size and muscle mass should be done at a rate of less then 70% maximum heart rate for no more than 30 minutes.

For all of you involved in sport, size and muscle mass should ideally be done in the off-season when little cardio is being carried-out and no injuries can hinder your objective.

Personally, whenever I’m attempting to gain muscle mass I usually choose a period of 4-8 weeks where I just lift weights 3-4 times per week and do no cardio. That means no running, swimming, rowing and so on.

I always find this works and would usually expect to gain anywhere from 3-6kgs of solid muscle mass. Obviously, I would put on a bit of body fat, may be a 1-2% increase but this usually goes pretty fast when I engage in Cardio again.

Summary

The effectiveness of Gaining Muscle Mass and piling on Size depends on a very sensitive balance of training, diet and lifestyle.

Aspects which are all based on the individual.

Muscle Gain Workout

Weights session will be the main focus for building size and muscle mass. The sessions should be short (no greater than an hour) including many heavy compound lifts such as squats, deadlifts etc.

If you are someone who is trying to keep their body fat down and just gain lean muscle mass then I would advise keeping the intensity really high in your weight lifting workout by incorporating lots of supersets in your workout and also keep the rest period between sets no longer than 40 seconds.

Muscle Gain Diet

The diet should have a high protein content in all circumstances. Approximately 1½ grams per pound of bodyweight.

Carbohydrates are difficult to gauge as they depend on the individuals body fat, weight, goals and level of activity. 

• 2-3 grams of Carbs per pound of bodyweight for gainers who have a high level of activity (i.e training 2/3 times a day) or who are unconcerned about putting on body Fat.

• 0.5 to 1.5 grams of carbs for those who wish to build muscle and lose Fat.

Fats should be kept at a relatively high level with a big emphasize on healthy fats such as ployunsaturates and monosaturates.
 

Lifestyle

Plenty of rest is essential for muscles to recover and grow. That means eight hours sleep. Late nights and alcohol should be disregarded for the period that you wish to put on weight.

Try to aim for 6-8 weeks of hard training, strict dieting and a good lifestyle. After that, reward yourself with a big night out!

In some circumstances, it maybe necessary for a person to put on size and muscle mass slowly in order to retain their natural athletic ability and even improve it.

You may also like...

	Build Muscle at Home Routines to Build Muscle in the comfort of your own Home.
	Fastest way to Build Muscle Find out proven techniques to gain muscle FAST!
	Muscle Mass Building Workouts See the things which you are lacking in your gym routines.
	Muscle Mass Diet To Gain Muscle effectively a good Diet is essential, Find out more...

	Gain Weight and Muscle Achieve a more dominant frame by following these Training and Diet tips.
	How to Gain Muscle Mass Find out  the kind of Muscle Gains you should expect from a great Muscle Building Routine.
	Muscle Gains Discover the sort of Gains you should expect when trying to gain lean muscle mass.
	Gain Muscle Lose Fat Gain Muscle Lose Fat by following the right Muscle Mass Diet and Workout Regime.
	Gaining Muscle Mass Quickly Learn why Gaining Muscle Mass Quickly has to be done with the right Diet And Workout!

Gain muscle mass in record time, without the use of drugs. Mario Fanzolato, hypertrophy expert, offers free advice on weight training, nutrition, and every other aspect of natural muscle building.