Weight lifting routines to add muscle mass

Posted on September 30, 2013 by john in Fitness tips

Weight lifting routines most bodybuilders newbies asking the same question, ” How I can gain lean muscle mass ? ” Everyone knows how to gain weight and gain lean muscle mass with low body fat is an entirely different story . In this article we will present to you the secrets to adding muscle mass .

There are two important factors to weight lifting routines . The first is what you eat and When . Then comes the training factor . Weightlifting is a sport complex and requires a combination of things to succeed. It is not just about following a specific routine like a robot. What you need is a balanced diet, natural supplements and hard work in the gym. Of course , much has been said about steroids , but the truth is that the natural way to build a strong body is a much better alternative because it has no side effects and is very strong muscles , instead of fake and pumped up with ‘water’ for weight lifting routines .

You are what you eat for weight lifting routines. This old saying has never sound better . Now is the time to fast food, burgers , pizza and fries. The food you eat makes you look like you are. You must try to keep away from unhealthy food . Bodybuilders need 1.5 grams of protein per pound of body weight per day . That means that on average , you should consume less than 200 grams of protein in order for your body to fully recover after a hard day of lifting weights. As more proteins that provide your body amino acids available in the system so that your body will be less inclined to break down muscle mass for amino acids . To keep protein intake up , drink a protein shake every day and buy a pack of amines, such as Universal ( Unilever ) , Weider , american muscle .

If you want to get big , you have to think big , eat little and big train . The main idea is that it is better to have 6-7 small meals a day instead of 2 or 3 meals in which you fill yourself like a camel . That is because it has been scientifically proven that the body can not digest more than 40 grams of protein per meal . Maximize their growth by raising the six or seven smaller meals a day.

As for weight lifting routine , you should give it all you have . You can not go to the gym and play , you have to train at 110 % ! Intensity is an essential part of any routine . Many people are in the gym, just because , Batan is actually thinking they are doing something. No rest for 40 seconds between sets . Of course , if you’re an absolute beginner or just your current physical is unable to handle the intensity like that, you talk to a coach. Have higher levels of intensity increases the level of testosterone and promotes fat burning processes in the body.

Whenever possible , use dumbbells instead of machines, because they have greater effect. The novice bodybuilders should follow an exercise routine that focuses on muscle groups “base” - chest, back and legs , shoulders and arms neglected , because they get enough work during the training course . Here is a sample routine : Monday - Chest , calves ; On Wednesday - quadriceps , hamstrings , Friday - , abs. After following this program for 3 months, you will be ready to speed up a bit by adding Thursday as a training day for shoulders and triceps.

A weight lifting routines tip is good to vary the exercises so that your body gets used to the same voltage. Need your body constantly . Simply replace a dice with different exercises every few weeks , or change the order in which they perform . It is important to base your weight lifting routine all around these classic exercises - bench press for chest, squats for legs , rows of military bar back, seated shoulder press .