Learn How to Build Muscle
 

What Determines Whether You Get Bigger or Stronger

Contrary to popular belief, there is not one simple thing that determines whether you get bigger or stronger. In fact, it is a combination of factors that encourages you to get bigger and stronger.

With a little bit of determination, hard work and knowledge you’ll be able to see progress in no time. So read on to find out how to get bigger and stronger more effectively than ever before.

First of all, the biggest factor for increasing strength and muscle mass is your diet and nutrition plan. To gain muscle mass and get bigger 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.

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.

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Now that your understand the nutritional aspects of muscle building, lets move onto your training. To get stronger you have to concentrate on always keeping your intensity high during training and work within the recommended repetition ranges.

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.

To get bigger and stronger faster, it is essential that you recover properly. Recovering properly means that you need to get at least 8 hours of sleep per day and the time between workouts should be at least 24 hours. This will ensure that your muscle are fully healed before your next training session.

If you stay dedicated to these principles and work hard each training session, there should be no reason why you should not get bigger and stronger. The great thing about working out is that the only thing that determines how well you do is you. So get out there are give it your all!

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