Gain Muscle Mass

Gain Muscle Mass is your one stop on the net for a totally free muscle building program. Everything you need to know and do is right here. Not missing out any step and unlike most other places I will not make empty promises. You will get bigger even if you have struggled to before. If you want to gain muscle mass in a healthy way, drug free, you need to be aware of your genetic limitations, we all have them. Don't let that stop you, try these little known muscle building tips.Turbo boost your muscle gains by incorporatingpartial reps.

You can only get as big as your genetics allow you. If it was easy to gain muscle, no one would be on steroids, but it is hard, that is why so many people take them. It is a shame as most guys do not want to look that kind of big anyway. You want bigger more defined muscles, that look fit and healthy right.Some people have freaky genetics and can get big quickly, but even then, the growth stops, if it was continuous, they would become as big as a house.

Keep some points in mind.

You are limited by
a)Your genetics and body type
b)A drug free lifestyle
c)Your age
c)You have a job, family, a life to live

Beware of programs that promise you -
1.Super Quick results
2.Claims they have tried every supplement under the sun without success until they discovered the "secret", they don't reveal this so called secret, until you pay them for it.
3.They have a breakthrough routine, which they discovered, amazingly after all these years no one else was able to discover this.

I will tell you the secret right now free of charge "there is no secret". Don't you feel enlightend now!All you need is plan, a nutrition and exercise plan, that includes correct timing of meals and supplementation.Then you need to execute that plan, and continue with it.You must eat more calories than you need, in order to feed new muscle. As this can be difficult esepcially for hard gainers I strongly recomend a weight gainer shake to include in 1 or 2 of your daily meals.
The forgotten element in getting bigger is to eat more calories than you need in order to feed muscle. For some people especially hard gainers this can be difficult. The solution is to use weight gainers you can drink. As you must get those calories in. Do not eat junk food to gain weight as this will just turn into fat. BSN True-Mass- Put on some MASS! Bodybuilding.com’s Weight Gainer Of The Year 2007!

I will not only provide the best mass building exercises, but a carefully constructed program. So that 6 months from now, while your friends have paid for their 3rd "quick results" program, the whole time you have been working away in the background, no one has noticed until, - you reveal the new you, remember the old story of the hare and the tortoise "slow and steady wins the race".

On average the most muscle you can gain in a week is 250 gms. That is only 2.2 lbs a month. Not enough you say, well over 12 months that is is 26 lbs! 13 kilos of actual muscle not fat. And as it came on slowly it will stay on. Now most of us would be over the moon to gain 26lbs of muscle. It is just that in todays "I must have it now society", we want it in record time.

Nothing worthwhile in life is quick. It takes time and patience. You can spend the next year trying to gain muscle mass with quick programs and find you have gone full circle. Instead you should develop the eating and exercise habits that will gradually build muscle over time.

Some of these programs tell you to get up in the middle of the night to drink a protein shake. Or to sleep during the day. Who are these people? Most of us have jobs, families and other hobbies. Maybe these techniques work for competition body builders who do that as their full time job - but that is not most of us. No, most of us want to gain muscle mass. Most of us want to look fit and healthy, most of us have LIVES!

The program I am going to give you is not only free - it has minimal supplements, only those that are really required. You can get most things you need out of normal natural unprocessed food. The truth about how many carbs, protein and fat you need - you will find out why protein becomes useless for building muscle in the absence of carbohydrates. You need a good balance.

There are only two macronutrient ratios I recommend. They areCarbs 50 %, Protein 30% Fat 20%
or a reduced carb ratio
Carbs 40% Protein 30% Fat 30%

Macro nutrient ratios are over rated anyway, your number one priority is to eat more calories than you need. Add approximately 500 calories to your daily diet so you can feed new growing muscle. Make sure to get 30% of calories from protein, this is essential.

Don't lower the carbs below 40% or raise fat above 30%. Keep protein at 30%. You can play with the carbs and fat up and down, but you are best off putting your energy elsewhere. Food is how you gain muscle mass, think of meals as workouts. Food feeds muscle! You need to track this in detail or you will not succeed.

Here are my top 5 rules in order to achieve your mass goals

1.Set your goals -
Do not skip this, without this part, everything else is redundant. If you have not set your goals, you will not gain muscle mass, drop everything and set some goals now. Write them down.

2.Eat more than your maintenance level -
You must eat 500 calories a day extra - all the exercises in the world will not make you bigger without extra nutrients to gain muscle mass. The exercises provide the stimulus for growth, the muscles grow during recovery, feed the right fuel and you will get bigger.

3.Pre and Post workout Nutrition -
The 30 minutes before and after your workout are critical, you must supplement with a carb-protein meal at these times. What you eat pre and post workout has a huge effect on your results. Consume 30-40 gms protein and 70-90 gms high GI Carbohydrates.

4.Train with Intensity -
This does not mean volume, such as lots and lots of different exercises, but make sure every repetition is a good quality one, rate your workouts out of 10 at the end of each workout. If you felt it only deserved a 7, train harder next time, stick to the rest periods, don't get distracted by others and chatting. Get in, do what you have to do to the best of your ability, have your post workout nutrition and get out of there. Focus is very important if you want to gain muscle mass. Think of your goals before each set, and imagine how each set contributes to this end goal.

5.Rest every 5th week! -
Rest, rest, don't think this will set you back, no hard training this week, go for a long walk, a bike ride, play some tennis, do something else. It is beneficial. If you have been training some time and not getting anywhere you are most likely over training. A planned rest week is part of your workout.

You are now off the blocks to gain muscle mass, start with the chest workout routine under Chest Workouts!