Learn How to Build Muscle
 

Tips For Achieving Effective Muscle Gains

Achieving effective muscle gains can be accomplished in several ways. Unfortunately, with the wealth of information on the internet these days, many new and beginning lifters have no idea where to start.

With the wrong information, it is easy to waste precious time and energy while training. Luckily, this article will discuss some of the most important tips for effective muscle building.

So read on to learn how you can increase strength and get ripped in just a short amount of time!

The first thing most new lifters don’t realize is that building muscle requires a caloric surplus. Simply put, if you don’t eat enough you won’t build more muscle. This is especially important for those who fall into the category of “ectomorph”.

Ectomorphs have a very fast metabolism and find it very hard to put of weight - whether its muscle or fat. Eating more than you daily requirements is essential for these lifters if they want to build muscle mass fast and efficiently. Therefore, when trying to build muscle fats, nutrition is one of the most important things (even though people often think it is their training).

Calculating how many calories your body needs and then adding at least 500 onto that number is a good way 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.

truth about abs

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.

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. The mistake most new lifters make in the gym is that they try to fit in 10-12 different exercises each day.

This 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.

Effective muscle gain also depends largely on the amount of rest and recovery you get. This is critical if you ever want to see muscle gain. Your body needs at least 48 hours between muscle groups to recover - this means that if you worked your biceps on Monday, you should wait until at least Wednesday to work them again (directly and indirectly). Keep these important tips in mind when trying to gain muscle effectively and you will see incredible progress in no time! 

critical bench

critical bench

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