Learn How to Build Muscle

How To Train For Muscle Gain To Occur

Gaining muscle is something that every new, intermediate, and advanced lifter wants to accomplish.

It is the number one reason why most people weight train, and it is definitely something that is sought after by almost everyone.

Gaining weight, however, is not an easy task (as you may have realized). For muscle gain to occur, you need to perfect a few important nutrition and training concepts.

Luckily, I will outline each of these concepts in detail and hopefully have you on your way to building muscle effectively in no time.

Even though this article is titled, “How to train for muscle gain to occur”, I would be amiss to not include a word about nutrition. Simply put, your nutrition is the single biggest factors that will either make or break your muscle building program. Without the right nutrition, you will not see any progress - even if your workout routine is immaculate.

To gain weight you need a caloric surplus. To make sure you are at a caloric surplus each day, calculate your basal metabolic rate (can be found using a simple internet search). This is the number of calories your body needs each day to simply sleep.

Once you have this number, add at least 500 onto that number to start building muscle. By calculating how many calories your body needs everyday, you can then figure out your macronutrients (carbohydrates, fat, protein). A good ratio for muscle building is 40% carbohydrates, 40% protein and 20% fat.

lean hybrid muscles

Getting enough protein is a major part of building muscle mass fast. For effective muscle building you need at least 1.2-1.7 grams of protein per pound of lean body mass. You should get your protein from quality sources like chicken breast, lean beef, fish, eggs, milk, and greek yogurt.

Fit in complex carbohydrates like sweet potatoes, brown rice, quinoa, and oatmeal while keeping your healthy fat (eggs, olive oil, nut and nut butters) intake high.

Now that your understand the nutritional aspect of muscle building, lets move onto your training. To build muscle fast you have to concentrate on always keeping your intensity high during training.

Ideally, you should be sticking to compound exercises like the squat, bench press, row, deadlift, and shoulder press for effective muscle gain. These compound exercises work many different muscles at the same time, making them great for a fast and efficient workout.

Try to keep your sets to 3-5 and your repetitions in the 5-8 range. Additionally, you should be performing no more than 6 exercises each workout. Any more makes lifting complicated and can lead to overtraining and ineffective workouts.

Stick to exercise programs and workouts that focus on 1 or 2 muscle groups per session and keep you in the gym for no longer than 90 minutes. Try to limit your cardiovascular exercise to 15-20 minutes as any longer will lead to muscle loss.

Following these simple tips and guidelines for proper nutrition and training will lead to massive gains in the gym. Remember, the only thing stopping you from building muscle is you - train hard, be consistent, eat properly, and you will see results faster than ever before!

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