You go to the gym seven days a week, working out like a maniac. You perform bicep curls ’til you’re blue in the face. You bench press 4 times a week. But why aren’t you seeing any gains? Something doesn’t make sense. This working out thing must not be for everyone. You are just meant to be skinny forever, right? Wrong. While you may be thinking you are doing everything in your power to grow and the results just aren’t meant to be, you may be further off than you think. Obviously your dedication is there, and that is a great first step. But now you need to do your research and learn the proper exercises and workout routine to maximize your results. There are many muscle building workout plans that are proven to provide the results you so eagerly crave.
Choosing the Right Exercises
The first step to building an effective workout routine is to find out what exercises are best at stimulating muscle growth. You may think curling those dumbbells for an hour straight is the best thing for building some impressive “guns”, but that simply is not true. What you need to focus on when mass building is your goal is to perform heavy, compound movements that work many muscle groups at once. For example, deadlifts, squats, pull-ups, etc. These lifts do not just hit one specific muscle, but rather a collection of muscles that work synergistically. By performing these exercises as opposed to isolation movements like the dumbbell curl, you will save time in the gym and much more efficiently stimulate your muscles to start the growth process.
Nothing Wrong with Starting Light
Don’t let your ego get in your way. Just because the guy next to you is benching 315 doesn’t mean you should start loading the bar with plates. Believe me, you don’t want to learn this the hard way. It’s much better to start with lighter weights and learn the proper form for each exercise before attempting to break the gyms records. Gradually work your way up only after you become more comfortable with the motions and the weights start moving a little easier.
Don’t Overdo It
Once you’ve picked your exercises and planned the amount of sets and reps you will be shooting for, you need to figure out how often you will be hitting the weights and which days of the week will be your off days. Over-training is probably the most common mistake beginners (and non beginners) make. You have to remember that while the process of building muscles up starts with the workout, it actually occurs between the workouts, while you’re resting. Rest and recuperation is essential for achieving the results you want. The amount of days you lift can vary, but generally you’ll want to shoot for 3-5 days of heavy lifting. Don’t be afraid to play around and see what works best for you.
Don’t Forget to EAT
Food, Food, FOOD. The importance of proper nutrition cannot be emphasized enough. While this post won’t be going in depth on this topic, it needs to be mentioned. When trying to build size and strength, you must consume enough calories, and more importantly, enough protein, good sources of carbohydrates, and your healthy fats. Your body will be craving the proper nutrients to recover and rebuild between those workouts and you do not want to skimp on this step, TRUST ME. Eat, eat again, and then eat some more.
Do not think that these results will come overnight – and don’t be discouraged when they don’t. Building quality muscle mass takes time, but if you do everything correctly, the results will be amazing :). Diligence and patience are important when ultimately trying to become a MASS MONSTER. Stay the course and keep grinding.
Let the Obsession Begin
While we’ve not even scratched the surface here, know that we will be in this together for the long haul and I will keep these posts coming to help motivate and inform you along the way. Remember, it’s a marathon not a race, but that feeling of seeing and feeling those first results is amazing and will more than likely have you yearning for more. The addiction has begun my friends — Let’s get these gains,TOGETHER.