9 Effective Tips on How to Get Muscle
Building muscles is simple. You have to start with the very basics. Once you start doing the basics, you'll start to putting on pounds of muscles So, what I'm going to share with you are powerful tips that will show you how to get muscle.
Gaining muscles requires that you do two simple things. They are eat (nutrition) and exercise (working out). When you do both of these properly, you'll add a lot of muscle fast. Here are a few basic tips that'll show you how to get muscle:
1. Workout at least 4 days a week. By working out 4 days a week, you won't overtrain your muscles. Also, it'll allow you to get maximum recovery which will allow you to grow week after week.
2. Eat 1-2 grams of protein per pound of bodyweight. This is how you'll get muscle. Protein is very important. Without it, you won't gain anything. So, make sure you intake alot of protein. Oh, and if possible, add red meat to one of your meals. Top sirloin steak is a good choice.
3. Drink plenty of water. You need water. It has a lot of benefits to your health, as well as with your muscle gains.
4. Eat 7-9 times a day. By eating at least 7 times a day, this will allow your body to keep a constant supply of protein. And remember, you want to eat a lot of protein.
5. Do core lifts. These lifts include military press (shoulder press), squats, deadlifts, and bench press. By doing these lifts, you'll be hitting the larger muscle groups.
6. Go heavy. Lift as heavy as you can. But be sure you're able to do the weight. Don't hurt yourself. I'll give you an example. Let's say you're able to bench 225 for 6 reps. Try adding 230 and do it for 6 reps. By pushing yourself, you'll be able to get stronger, which will make you get bigger muscles.
7. Rest. This is really important. Make sure you get enough rest. Get at least 6 hours of sleep every night. This helps out a lot when you're trying to get muscle.
8. Track how much you lift. You should write down how much you're lifting. You should get stronger every week. Also, be sure to track how many meals you eat. This will ensure you that you continue to grow and get muscle.
9. Look at yourself in the mirror and pose. You'll notice how big your muscles are getting. Doing this is also good for your muscles.
Use these tips on how to get muscle to start adding some size to your frame
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Source: http://ezinearticles.com/
Added: July 19, 2008