Have you ever wondered the real "secret" to building muscle mass? Well, let me let you in on the secret...
There is no secret!
Building muscle mass comes from focusing on 3 key components:
1. Eating Good, Wholesome Food
2. Working Out Hard.
3. Getting enough rest
There are your secrets. Notice that I put nutrition at the top of the list. To build muscle, it's important that you get enough high quality calories in order for your body to build lean muscle mass. Then, if you're working out correctly and getting enough rest, there's simply no way to fail!
Let's go over each of the 3 key areas needed to gain lean muscle.
Proper Nutrition
Build muscle mass just doesn't happen if you don't get enough quality calories in your daily diet. Your body can only build muscle mass if it has the raw materials to do so.
Now, if you're eating right, the next step is to make sure you're working out correctly.
Intensity is the main ingredient in making sure you're working out to build muscle mass. If you're not training with max intensity, you're not doing your best.
But training with focus is just the first step. You also need to make sure you're using the best number of reps and sets for building muscle mass. Not only that, you need to stick with the basic, proven exercises. So let's cover each of those.
Building muscle mass is the result of overloading muscles so that they respond by getting bigger to handle that overload.
Its important you use heavy weight and low reps and sets to build muscle. High reps with low weight will do nothing for building muscle mass. Always remember, muscle needs to be forced to grow and you do that by lifting heavy with low reps.
You also want to make sure you're using the proven basics for muscle building. Exercises like squats, deadlifts, barbell curls and presses, and the like.
The basics work to build muscle because they are literally forcing your body to respond to an increase in overload and intensity.
I see so many people focusing on their workout programs, but don't take the time to learn how to eat properly to build muscle.
Stick with protein sources like fish (tuna, salmon, haddock, cod), turkey, chicken, red meats (flank steak, lean ground beef), dairy products (cottage cheese, milk, low-fat yogurt), eggs, shellfish, scallops, and protein supplements (whey, egg, milk, soy protein supplements)
Your carbohydrate sources should come mostly from fruits, brown rice, whole grain breads & cereals, bagels, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), and legumes (chick peas, lima, kidney, and soybeans).
Finally, you also need quality fat sources like olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avacadoes, fish oils (salmon), cla (conjugated linoleic acid).
Let me tell you, from my years of experience in bodybuilding and personal training, that nutrition is the biggest key to building muscle mass.
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